The benefits of workouts during pregnancy
Sport is not forbidden to pregnant women. If you have never done it before, pregnancy is an
opportunity to introduce physical activity into your daily life, bearing in mind of course that it
is not the ideal time to start a new sport that requires a lot of effort. If you practiced a sport
before you became pregnant, you will be able to continue doing it, unless it is an activity that
puts your pregnancy or baby at risk. In any case, moderation is the rule. It is important to
know that the basic metabolism of a pregnant woman is increased by 10%, and fatigue and
shortness of breath occur quickly.
- Prenatal gymnastics – breathing exercises, muscular exercises, and relaxation exercises
practiced regularly for 5 to 10 minutes a day prepares for childbirth; it strengthens the
abdominal belt maintains the chest muscles, relaxes the joints, and activates blood
- Participating in a birth preparation group can also be an opportunity to meet other expectant
- Walking is the best sport for pregnant women; it facilitates digestion, circulation and helps to
keep the line, strengthens the abdominal muscles. The ideal is to walk every day for half an
- Swimming is one of the most suitable sports for pregnant women; it tones many muscles and
improves physical resistance. As the body is supported by the water, the risk of muscular
accidents is minimized and the pregnant woman feels light. In the same way, the aqua gym is
also indicated during pregnancy.
- Yoga is also a popular sport during pregnancy. It increases flexibility, reduces tension, helps
control breathing and concentration, which are useful during labor. Breathing well before,
during and after exercise, stopping at the slightest shortness of breath, pain or cramp, relaxing
well after movements are all reflexes to take.
Sports to avoid
Certain sports such as horseback riding or skiing are prohibited. Generally speaking, all
sports involving a risk of falling (cycling, rollerblading, etc.), or too violent movements
(tennis, martial arts, aerobics, etc.) should be avoided. It is better to replace jogging, which is
harmful to the breasts, back, and pelvis, by walking. Avoid abrupt movements. The pregnancy
gym must in all cases remain gentle.
In case of doubt, ask your gynecologist for advice. In the case of contractions or bleeding, it is
necessary to stop all physical activity, especially in the last trimester, and to take stock with
the midwife or doctor.
- When exercising, start slowly, build up gradually and make sure you cool down after
- You should be able to talk during the activity! If not, reduce the intensity of your
- Take frequent breaks.
- Avoid exercising on your back after your first trimester. This can put too much
pressure on the vena cava and limit the flow of blood to the baby.
- Avoid jumping, bouncing or making big jumps. Tissues are softer during pregnancy,
which may increase the risk of joint injuries.
- Be sure to drink plenty of fluids before, during and after exercise.
- Don't train in extreme heat or high humidity.
- If you feel very tired or short of breath, take a break and restart slowly.