2023 Author: Anita Thornton | [email protected]. Last modified: 2023-08-25 11:16
You know it: exercise is essential for a he althy pregnancy. But as a mom-to-be, what physical activities should you focus on?
Here are some great ideas to get you moving
Pregnant women have long been advised to limit their physical activities so as not to harm their he alth and that of the baby. Studies have since proven that exercise does not increase the dangers of miscarriage or neonatal complications. On the contrary, it reduces the risk of pregnancy diabetes, increases breath and energy during childbirth and allows better postpartum recovery, argues Dre Isabelle Girard, Vice-President of the Association of Obstetricians and Gynecologists of Quebec.
Furthermore, physical activity during pregnancy would benefit the baby's heart for up to a month after birth, according to a study by the University of Kansas City published in 2011.
Rules to follow
During physical activity, it is important to hydrate yourself and to limit the intensity of the exercise so as not to decrease blood flow to the uterus. It could be harmful for the child,warns Dre Girard. “The joints are more fragile during pregnancy and the risk of sprains is increased,” continues Élisabeth Drévès, midwife and former head of the midwifery service at the Jeanne-Mance He alth and Social Services Center in Montreal.. She adds that before embarking on an exercise program, pregnant women should discuss it with their doctor or midwife to find out about possible contraindications.
Some suggestions for activities
- If you are experiencing an uncomplicated pregnancy, you can opt for brisk walking, stationary biking, cross-country skiing, swimming or aqua fitness, according to the Society Obstetricians and Gynecologists of Canada (SOGC) and the Canadian Society for Exercise Physiology (CSEP). These activities work the cardiovascular system, and the risk of impacts and falls is low.
- If you regularly cycling, jogging, horseback riding or downhill skiing, you can continue during pregnancy, if you are skilled and the risks of drop are minimized, says Dre Girard. However, opt for less dangerous ski slopes and prefer cycling on cycle paths rather than in the mountains. "For impact sports, such as horse riding and jogging, you must ensure that you have sufficient expertise to limit the risk of major shocks to the abdomen," adds the Dre Girard.
- Indoor training is also permitted during thepregnancy. “However, lifting heavy loads is not recommended,” warns Elisabeth Drévès. By soliciting the abdominal muscles too much, this type of effort could stimulate the uterus and generate contractions. You should also avoid lying on your back from the second trimester so as not to compress the vena cava, which could cause discomfort in the mother and child. »
- You are not active by nature? Go gradually. Start with 15-minute sessions, 3 times a week, advise the SOGC and the CSEP. Then gradually increase to 30 minutes, 4 times a week. Start with activities like walking, brisk walking, or riding a stationary bike. prenatal yoga and Pilates are also good choices, if supervised by qualified instructors.
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