Working out while pregnant: is it possible?
I am pregnant, can I continue to workout? Are there any risks for the baby? What kind of workout should I priviledge and avoid? In today’s article, we will give you all the answers to your questions regarding pregnancy and working out.
Is working out to avoid during pregnancy?
The answer is: NO. Working out is actually recommended during pregnancy and has lots of benefits. Among other things, working out during your pregnancy will help you tone, stay in shape and regulate your weight gain during the 9 upcoming months. You can also work on your breathing, which will be really helpful during delivery.
Are there any risks involved?
Yes. Even though working out during your pregnancy is said to be great, you have to be careful. Not all kind of sports are good: Some kind of workouts can have higher risks than others. For instance, practicing collective sports such as soccer or basketball during pregnancy is not recommended since it can involve higher risks of impacts or collisions with other people. Individual sports with risks of falling are also discouraged (ex: biking, skiing…). The last type of sport that is inadvisable is high impact sports such as trampoline or running since those type of sports exert too much pressure on the perineum.
Can I continue to exercise at the same intensity as before my pregnancy?
The first thing to do is to consult your doctor or gynaecologist. He or she will be able to assess your ability to participate in sport based on your health status. Even if you have no contraindications, you will probably have to adapt your sports routine at some point. You will probably have to reduce the intensity and pace of your training. Be careful with shortness of breath, if you lack oxygen (hypoxia), your baby also lacks oxygen, which is very bad. Consequently, long cardio or fractionated sessions are prohibited.
Practicing sport too intensively involves risks: placental detachment, contractions, premature delivery. The most important thing is to listen to your body and your feelings. There is no need to force yourself if you are too tired or in pain. At these times it is best to give your body a little rest.
Which sports are recommended during pregnancy?
Although you can continue your favourite sport if it is compatible with your pregnancy, there are many softer and safer activities to choose from: swimming, pilates, walking or fitness. Also think about special mothers-to-be activities such as prenatal yoga, which helps to relieve the tensions of pregnancy, works on breathing, and makes you feel more relaxed.
The most important thing is to choose a sport that pleases you and makes you feel good. When you are happy and relaxed, your body produces endorphins (pleasure hormones) that are beneficial to you and the baby.
And you, what do you like to do to workout?