Pregnancy is usually a time when women adopt good lifestyle habits: eat he althy, work fewer hours, reduce stress, train, etc.
However, there are still many myths surrounding physical activity during pregnancy. There are many benefits for the mother and the future baby. Sport is therefore recommended for all pregnant women who have an uncomplicated pregnancy. Yes!
Respect your limits
In the first trimester, fatigue and nausea can make playing sports a little more difficult. These two symptoms are explained by the rise of progesterone. You have to respect her exercise tolerance and her energy level, but the activity can, for some women, reduce her symptoms. Pregnant women also have more difficulty dissipating heat during training, so it is recommended to avoid training in a hot and humid environment for a long time. It is also necessary to ensure that hydration is sufficient throughout the day!
Several Myths
It has been proven that practicing a sport during an uncomplicated pregnancy does not increase the chances of having a miscarriage or giving birthprematurely, nor a caesarean delivery, nor to give birth to a low birth weight baby. It has also been shown that physical activity does not increase the chances of perineal tears or the need for episiotomy. It is, indeed, a myth to believe that active women all have a toned pelvic floor. As for the labor phase, it could even be shorter in women who have kept in shape during pregnancy!
Select Sports
Walking, swimming, and prenatal yoga are great options, but sports like running are not to be avoided either. It is recommended to continue sports that were already practiced before pregnancy, because the woman's body is used to doing this effort and it reduces the chance of injury. Obviously, sports at risk of falls or trauma to the abdomen are to be avoided. The recommendations are identical to the general population. Pregnant women should train aerobically three to seven times per week for a total of 150 minutes or more per week at at least moderate intensity. Strength training is also recommended once or twice a week.
Avoid intense abdominal work
It is recommended to avoid specific strengthening of the abdominals as soon as the abdomen is too prominent. Practicing abdominal exercises increases intra-abdominal pressure, which could precipitate the development of rectus abdominis diastasis.
Watch for symptomsurinary
Pregnant women are more at risk of suffering from symptoms of urinary incontinence or perineal heaviness due to weight gain, hormonal changes and postural changes that occur. These can occur in everyday life, but also in sports practice. We must therefore remain on the lookout for unusual symptoms and do not hesitate to discuss them with a he alth professional.
No reason not to move your beautiful belly!
Douanka Gendreau, physiotherapist in perineal and pelvic rehabilitation
