EXERCISING DURING MY PREGNANCY

Beyond physical and mental well-being, maintaining a regular exercise routine during pregnancy brings a host of benefits! Here’s a non-exhaustive list of reasons why staying active is a great idea during pregnancy:

• Reduces the risk of gestational diabetes and pregnancy-related high blood pressure.
• Eases back pain, heavy legs, and loss of mobility.
• Improves blood circulation, promotes better sleep, reduces stress, and boosts mood thanks to the release of endorphins.
• In some cases, exercise can even support better postpartum recovery by reducing the risk of complications during labor.

In general, if the pregnancy is progressing without complications, it is recommended to do about two hours of physical activity per week, spread over several days (for example, in three to five sessions). The goal isn’t to push your performance or break records, but to move enough to feel your body working.

And if you weren’t very active before pregnancy, don’t worry: you can start gently, with shorter sessions adapted to your energy (and motivation) level. The important thing is to keep moving and progress at your own pace, listening to your body!

From the second trimester onward, and especially in the third, be sure to adjust your approach: favor gentler movements, avoid lifting heavy weights, uncomfortable positions, or exercises that involve high-impact jumps or jolts.

Some gentler sports, ideal during pregnancy, include walking, swimming, water aerobics, prenatal yoga, Pilates, stationary cycling (to avoid falls), and light strength training (to work the pelvic floor, back, and legs).

On the other hand, certain sports should be avoided during pregnancy to minimize risks: activities with a high risk of falling or abdominal impact, such as horseback riding, skiing, combat sports, cycling, etc. Scuba diving is also prohibited due to the risk of decompression for the baby.

Finally, no matter what type of exercise you do, make sure to stay well hydrated, whether you’re pregnant or not.

If you experience any of the following symptoms, speak to your healthcare professional immediately and reduce your activity until cleared:

• Shortness of breath that doesn’t go away even at rest
• Abdominal pain or regular contractions
• Unexplained bleeding or fluid loss
• Dizziness, lightheadedness, or frequent fainting
• Extreme fatigue and severe nausea

Additionally, we recommend paying special attention if you have certain situations that require extra caution and professional advice before exercising. This includes pregnancies with a history of complications, uncontrolled high blood pressure, any heart or respiratory conditions, or any other serious health concerns. 🚨

I can…

👟 Keep moving if my pregnancy is going well, while adjusting my pace according to how my body feels.
🏊 Do moderate activities such as swimming, walking, yoga, or Pilates, several times a week.
💪 Even start exercising during pregnancy, even if I was inactive before, beginning with gentler activities.

I cannot or need to be careful while…

🥵 Exercising in extreme heat without staying properly hydrated and ignoring my body’s warning signals.
🚴 Doing sports that carry a risk of falling, involve uncontrolled sudden movements, or require pushing myself to perform.
🏋️ Trying new, overly intense or demanding sports without preparation or prior medical advice.

And don’t hesitate to seek advice from a healthcare professional.
If you have any doubts about your health or your body’s limits, remember that you are never alone. Your midwife, doctor, or even your fitness instructor are there to answer your questions and guide you safely through exercise during your pregnancy.

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In short, exercising during pregnancy isn’t a constraint, it’s the opposite.
Moving helps you experience your pregnancy better, lift your mood, and even prepare your body for your baby’s arrival. The key? Find an activity that feels good, go at your own pace, and never forget that listening to your body is your best guide!

So don’t hesitate, put on your workout clothes, grab your water bottle, and let movement accompany you throughout your nine months of pregnancy. 🌞👶

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Written by Bertrand Lamy
@tajinebanane