Will sports be possible?

In a healthy and normal pregnancy, it is possible to start or maintain regular exercise. Physical activity isn’t likely to cause a miscarriage, low birth weight, or preterm birth.

However, it is essential to discuss physical activity with your obstetrician-gynecologist (obstetrician-gynecologist) during your first prenatal appointments. If the latter allows you to exercise, the discussion will focus on the types of sports you can safely practice.

How often do you exercise during pregnancy?

In principle, it is recommended that pregnant women perform at least 150 minutes of moderate aerobic activity each week. Aerobic activity is defined as any activity that consists of running the large muscles of the body in rhythm.

At moderate intensity, it must be understood that the movements are sufficient to raise the heart rate and cause sweating. We can still talk normally, but it’s impossible to scream or sing.

To get to 150 minutes, it is possible to plan either 30-minute training sessions over 5 days or smaller 10-minute sessions spread over the entire day.

If you are sedentary and want to start exercising, start slowly by gradually increasing your activity level. Start with just five minutes a day. Each week, increase by 5 minutes until you reach 30 minutes of physical activity per day.

Regular physical exercise can achieve the following results:

  • Helps reduce high blood pressure.
  • Reduce the risk of diabetes. In the case of women with gestational diabetes, physical exercise can help control it.
  • To help make it easier to adapt to your body’s transformation and maintain a healthy weight throughout and after pregnancy.
  • Helps reduce the possibility of varicose veins, swollen ankles, feet, hands, and back pain.
  • Improving physical condition.
  • Improve mood and relieve depression and anxiety.
  • sleep promotion.

Safe exercises for pregnant women:

Specialists believe that these exercises are especially suitable for pregnant women:

Walking :

Brisk walking activates the whole body and relaxes the joints and muscles.

Swimming and aquatic exercises:

Water exercises work many muscles in the body. Thanks to the water supporting your weight, you will not risk injury or fatigue.

exercise bike:

Since your growing belly can affect your balance and put you at risk of falls, cycling during pregnancy can be risky. It makes sense to choose a stationary bike.

Modified Yoga and Modified Pilates:

The practice of yoga relieves tension, builds flexibility, and supports stretching and breathing movements. Some prenatal yoga and Pilates classes are for pregnant women. These chapters present poses that adapt to changes in the balance of pregnant women. It is recommended to abandon poses that require you to remain still or lie on your back for long periods of time.

Exercises to avoid when pregnant:

During pregnancy, it is recommended that a pregnant woman refrain from activities that put her at increased risk of infection, such as the following:

  • Contact sports and sports likely to cause blows to the abdomen, including ice hockey, boxing, soccer, and basketball.
  • Parachuting.
  • Activities are likely to cause you to fall. Such as downhill skiing, water skiing, windsurfing, mountain biking, gymnastics and horse riding.
  • Hot yoga or hot Pilates can cause overheating.
  • Diving.
  • Activities performed above 6000 feet (if you don’t already live at high altitudes).
  • Riding a horse: Riding a horse involves a lot of vibration and rapid movement, which can result in injury to you and your baby. There are also possibilities of falls.
* Presse Santé strives to convey health knowledge in a language accessible to all. In any case, the information provided cannot replace the advice of a health professional.

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