Maintaining an active pregnancy allows you to take care of both yourself and your baby. Exercising while pregnant offers several unexpected benefits before, during, and after childbirth! However, expectant mothers may also face certain challenges. To address these and train safely, here is everything you need to know.
This article was written with insights from an Ownsport coach specialized in pregnancy !
Active Pregnancy : Benefits for Both Mom and Baby !
Reducing the Risk of Complications During Pregnancy
To begin with, staying active during pregnancy makes it easier to manage your weight. This helps you gain only what’s necessary for a healthy pregnancy and reduces the risk of long-term obesity.
Physical activity can also help prevent gestational diabetes, as highlighted by the French National Authority for Health (HAS).
In addition, a toned and strengthened body is better equipped to recover after childbirth. By starting pelvic floor exercises early, you can help prevent or reduce urinary incontinence, which is common among new mothers.
Preparing for Childbirth Peacefully
Preparing for labor happens on two levels: physically and mentally.
Physical: Pelvic floor work isn’t just for postpartum prevention! During delivery, it can help you gain better control over your contractions, which may facilitate the baby’s expulsion. Additionally, working on mobility and flexibility allows you to easily adopt positions that encourage the baby to descend.
Mental: Exercise has a significant impact on your mindset. Physical activity helps you manage stress, relax, and better tolerate labor pains.
The Impact of Physical Activity on the Baby
Contrary to popular belief, the benefits of exercise aren’t just for the mother. Moving during pregnancy also affects the baby’s health. For instance, did you know that children whose mothers exercised during pregnancy are less likely to develop asthma? An active pregnancy may even contribute to optimal fetal development.
Guidelines for a Safe and Active Pregnancy
Naturally, the first step is ensuring proper medical follow-up. This is essential to determine if your pregnancy is high-risk or if you have complications that might contraindicate exercise. If you are cleared to practice, here are the rules to follow for a safe and effective routine.
Work with a Specialist Pregnancy Coach
Just as it is unthinkable to go through pregnancy without healthcare professionals, safe exercise should be guided by experts. Prenatal fitness instructors or specialized teachers should be certified and qualified to supervise you. They can propose activities adapted to your current abilities and the stage of your pregnancy, working in synergy with your medical team to constantly evolve your program.
Respecting Quarterly Physiological Changes
- 1st Trimester: While usually the easiest time to stay active, it has its own constraints. Nausea and vomiting affect 50% to 90% of pregnant women. High-intensity activity can worsen these symptoms, so it’s vital to listen to your body’s signals. However, gentle movement can sometimes help—the key is to go at your own pace. Breast pain may also require a supportive maternity bra; activities like jumping jacks or running might be avoided if they cause discomfort.
- 2nd Trimester: For many moms, this is the “sweet spot” for exercise. Nausea and fatigue usually fade, and this burst of energy makes working out easier. Your pregnancy is more stabilized, and your medical follow-up provides a clearer picture of what is beneficial for you.
- 3rd Trimester: New symptoms may arise, such as shortness of breath, back pain, or acid reflux. Your belly may feel heavy or tight. Quality maternity leggings are essential for comfort. Softer activities are preferred during this period, with many specifically designed to prepare you for labor.
Sports to Avoid vs. Sports to Prioritize
Many expectant mothers ask if certain sports are risky or particularly beneficial. This depends on your specific pregnancy, as every experience is different. You should always consult your obstetrician to discuss recommended or prohibited activities.
Activities to Avoid during pregnancy
Generally, the following are discouraged:
- Impact sports: (e.g., rugby, boxing) to avoid trauma and shocks.
- High-fall-risk sports: (e.g., skiing, horseback riding).
- Extreme High Intensity: While some recent studies suggest HIIT may be well-tolerated by mother and child, these findings should be treated with caution as they were conducted under strict professional supervision.
Activities to Prioritize
Some activities are specifically designed for pregnancy or offer inherent benefits:
- Swimming: Provides a feeling of weightlessness and allows for gentle movement.
- Prenatal Yoga and Pilates: Specifically tailored for pregnant women and led by specialized instructors.
- Walking: Accessible and easy, it improves cardiovascular health and helps reduce pregnancy-related swelling by boosting circulation.
- Prenatal Gym (Stability Ball): Ideal for strengthening and flexibility, preparing you optimally for childbirth.
Avoir une grossesse active est bénéfique pour vous, et pour votre bébé. Toutefois, il reste important de trouver l’approche adaptée, et de s’assurer que vous êtes en capacité de faire du sport en toute sécurité. Restez donc à l’écoute de l’équipe médicale qui vous entoure, de votre coach éventuel, mais aussi de votre corps !