Breaking News: Sports to Stay Active and Safe During Pregnancy
Staying active during pregnancy is possible and highly recommended! Discover the sports that ensure both your body and morale remain in top shape during this crucial period.
The Benefits of Staying Active During Pregnancy
Regular physical activity during pregnancy offers numerous benefits, including relieved pressure on the joints, improved blood circulation, and psychological well-being. Various medical authorities, such as the World Health Organization (WHO) and the National College of French Gynecologists and Obstetricians (CNGOF), strongly recommend at least 150 minutes of moderate physical exercise per week. This not only reduces the risk of excessive weight gain but also prepares you physically for childbirth and aids in postpartum recovery.
Safe Sports During Pregnancy
The key to a safe pregnancy activity is choosing the right sports and adapting their intensity to your condition. Here are some recommended activities:
- The March: Simple, accessible and adaptable to all levels, walking stimulates circulation, reduces the feeling of heavy legs and maintains cardio activity without impact.
- Prenatal Swimming and Aquagym: The aquatic environment relieves joints, promotes venous return and reduces back tensions.
- Prenatal Yoga: Prenatal yoga strengthens the body-spirit link with soft postures, breathing, and relaxation exercises beneficial for managing contractions and childbirth stress.
- Suitable Pilates: Pilates strengthens deep postural muscles, preventing back pain and improving balance.
- The Exercise Bike (1st and 2nd quarters): It’s a secure cardio activity if not overdone, but not recommended after the second trimester due to balance issues.
- Gentle Gym or Prenatal Gym: Supervised by a trained professional, this targets the specific needs of pregnant women, including perineum work, light toning, breathing and stretching.
Activities to Avoid
Certain sports pose risks and must be avoided during pregnancy, including activities with high falls or shocks, combat sports, activities with strong impacts, underwater diving, and sports involving sudden movements or great fatigue.
Essential Precautions
Always consult medical advice before undertaking any activity. Adapt the intensity each trimester, stay hydrated, and be immediately cautious if you experience contractions, bleeding, pain, or dizziness.
Evergreen Insights and Tips
It’s essential to listen to your body during pregnancy and adapt your activities accordingly. Pregnancy is a crucial period for both the mother and the developing baby, and maintaining health is vital. Physical activity combined with a balanced diet helps ensure a smooth pregnancy and better post-partum recovery. Regular exercise also promotes mental well-being, which is equally important during this time.
Practicing yoga or prenatal swimming creates a calming effect on the mind, reduces stress, and improves overall mood. Pilates helps in developing core strength, which is critical for childbirth and post-pregnancy healing. Moderate walking and supervised gentle gym sessions ensure overall fitness without putting your body under stress.
Upgrade Your Pregnancy with Safe Sports
Taking care of yourself during pregnancy does not have to mean being sedentary. By following WHO, HAS, and CNGOF recommendations and consulting healthcare professionals regularly, you can enjoy an active and blissful pregnancy. Stay active, stay healthy, and welcome your baby with open arms!
