Physical activity during pregnancy

Physical activity during pregnancy

Why are physical exercises and certain sports recommended during pregnancy?

Being active works wonders during pregnancy! Sport prepares you for childbirth by strengthening your muscles and improving your endurance. In addition, it facilitates recovery after the birth of the baby. Staying active during pregnancy doesn’t have to mean exhausting yourself in the gym. During these nine months, your body produces a hormone called relaxin, which relaxes your joints in preparation for childbirth. You must therefore pay particular attention to the choices of your physical activity and movements. It is essential to find a sport that remains safe for you and for your baby.

An ideal exercise program will strengthen your heart, make you more flexible, control your weight gain, and prepare your muscles for the very physical ordeal of childbirth. And all this without traumatizing your body or your little tenant. Many activities like running or weight training are fine in early pregnancy, but require some adjustment as your tummy becomes larger. You should avoid activities where you might fall, such as rollerblading, horseback riding or skiing, although high performance athletes often continue to practice during pregnancy.

The following activities are relatively safe for expectant mothers, although some of them may not be suitable for you during the last months of pregnancy. To avoid any risk, consult your gynecologist or your midwife before starting.

Walking

One of the best cardiovascular exercises for pregnant women, walking helps you stay in shape without putting too much strain on your knees and ankles. Walking is a safe activity throughout pregnancy, and you can adapt it to your schedule as you wish.

Jogging and running

Jogging is the fastest and most efficient way to exercise your heart and body. In addition, you can go running when it suits you, depending on your schedule: 15 minutes one day when you really do not have the time, and 30 minutes the next day if you are less pressed by other obligations.

Swimming

Health professionals agree that swimming is the safest and most profitable sport for pregnant women. Swimming is an ideal activity because it works two groups of muscles: the arms and the legs. Although the exercise remains gentle, it is very good for the cardiovascular system and allows pregnant women to feel lighter despite the pounds with baby on board.

Water aerobics

Many women really enjoy aqua aerobics during pregnancy. Moving while standing in the water remains gentle on the joints and helps reduce swelling in the legs, a common symptom in late pregnancy.

yoga and stretching

Yoga and stretching help maintain good muscle tone and flexibility, with little or no impact on your joints. However, you may need to supplement your yoga routine with walking several times a week to exercise your cardiovascular system. Be careful not to push the stretches too far. You are more flexible thanks to relaxin, which relaxes your ligaments. Don't stay in stretching positions for too long, and don't try to increase your flexibility too much.

The Pilates method

Pilates is a form of exercise that combines flexibility and strength training while becoming aware of your body, breathing and relaxation. The exercises are based on certain movements performed with the belly or your perineum muscles. These muscles are said to be deep and stabilizing. The Pilates method is very effective during pregnancy: it works the muscles of the stomach and perineum, which weaken during these nine months. Many Pilates exercises are done on all fours, an ideal position during pregnancy. This exercise method significantly reduces painful or heavy sensations in the back and pelvis at the end of pregnancy. In addition, it helps baby to position himself correctly for the big day!

Bodybuilding

If weight training is already part of your regular sports program, there is no reason to stop. However, you should avoid using heavy loads and adapt certain positions. If you take all the necessary precautions and that your technique is good, strength training remains a great way to tone and strengthen your muscles. Avoid heatstroke and fatigue, gradually decrease the intensity of the exercises as your pregnancy progresses.

Dance

You can make your heart work by dancing in your living room to the beat of your favorite music.

Recommendations related to physical activity

Current knowledge shows that it is safe to exercise during pregnancy, provided that the woman has no contraindications to exercise. On the contrary, physical activity is beneficial for both mother and baby. Several health organizations, such as the Society of Obstetricians and Gynecologists of Canada (SOGC), the Canadian Society for Exercise Physiology and the National Institute of Public Health of Quebec (INSPQ), recommend regular physical activity during pregnancy.

The most recent Canadian guidelines for physical activity during pregnancy indicate that to obtain the maximum benefit from physical activity, pregnant women should:

move at least 3 times a week, but preferably every day;

vary between cardiovascular and muscular activities;

perform pelvic strengthening exercises every day (e.g. Kegel exercises). For best results, it is recommended that you learn the correct technique for performing the exercises.

The benefits of physical activity

If your doctor or midwife gives you the green light, go for it!