Are you waiting for the happy event but, for you, not if it talks about not doing sports for nine months? Don’t panic: doing sports during pregnancy is possible! Provided you measure your effort and take certain precautions.
You will have to learn to change habits and adjust the activity to avoid unnecessary risks for the baby. Follow our tips to make the right choice.
SPORTS AND PREGNANCY: LIMITS
Expecting a baby shouldn’t stop you from moving! In any case, it must be recognized that pregnancy is not without its troubles: fatigue, loss of breath, dizziness, cramps, pressure drops … these ailments, which come and go during the nine months, disturb the body.
The growing belly and weight of the baby lead to a loss of balance and difficulty moving. Aching back and heavy legs lower women’s morale … Often, rest is a must!
THE RIGHT SPORT FOR PREGNANT WOMEN
The good news is that there are activities that are allowed for pregnant women! Nothing better than walking outdoors for a good breath of air, swimming, or aquarium to move gently, the “exercise bike” to tone the body and work on the breath. These activities are healthy and risk-free during pregnancy if practiced in moderation. Jogging enthusiasts will continue training until the fifth month of pregnancy, provided they do so on flat ground and at a moderate pace.
In the last trimester of pregnancy, the female body is more exposed to joint and ligament trauma. To prevent these accidents: decree
- Decreasevements from the accentuated extension, favor.
- Favortivities in which there is no risk of a sprain (treadmill or exercise bike instead of a walk in the woods) reduce.
Reduc eight of the loads raised for body-building exercises.
- THE CO
CONTRAINDICATIONS OF PHYSICAL EXERCISE
In some cases, during or after pregnancy, it is necessary to stop physical activity. Talk to your midwife or gynecologist immediately if you fall into the following:
- you have had a miscarriage
- you have had a premature birth
- you have been notified of the risk of premature birth
- you have a low placenta
- you have had chronic bleeding
- you have had lower back or hip joint problems
- suffer from hypertension
- wait for twins
SLOW DOWN DURING PREGNANCY
Women often ask themselves the question: is it necessary to slow down according to the different pregnancy periods? The answer is yes. Doing sports during pregnancy means listening to your body and knowing how to stop when the baby claims it.
If you were active before becoming pregnant, the urge to moderate exercise would come naturally: the weight and “growing volume” of your belly will make you slow down.
In the first trimester of pregnancy, it is important to avoid heat exhaustion. During the second trimester, it is imperative to avoid exercises that involve prolonged standing as they can reduce blood flow to the baby.
THE RIGHT REFERENCE
To find out if you overdo it and exercise safely, refer to the following list: During pregnancy, exercise at 60% of heart capacity.
However, stop exercising immediately in dizziness, weight loss, feeling sick, bleeding, difficulty walking, twitching, and unusual lack of movement on the part of the baby.
THE COACH’S ADVICE TO ADJUST THE ACTIVITY
To learn how to adjust physical activity during pregnancy, follow Amandine’s advice, coach of the Domyos club. Follow these rules to practice safely. Either way, don’t forget to see a doctor to start or resume a sport.
- Reduce the intensity of the exercise/effort => References: knowing how to hold a conversation
- avoid heatstroke
- avoid rebounds/trauma
- avoid muscle contractions at the height of the abdominal belt
- drink regularly
- reduce the loads raised
SPORT IN THE GYM
If you follow the coach’s recommendations, you can do it all! He favors the stepper, the elliptical bike , the rowing machine, and the gym’s exercise bike. As for the group courses, you can take dance classes by adapting the effort’s intensity or participating in beginner level courses to reduce the pace.
The various types of gentle gymnastics (yoga, pilates, stretching) are highly recommended. Forget abdominal and muscle-strengthening exercises that require the use of weights.
Finally, always inform the teacher at the beginning of each course!
Good to know: you will only have to decide to do or not exercise after receiving a qualified doctor’s opinion on the subject.