Of all the questions asked by a pregnant woman, one of them is to know what is the opportunity to practice a sport during pregnancy.
It's all about common sense, determination and moderation. All sports at risk of falling, blow, jolt against are indicated (combat sports and martial arts, team sports, skiing, skating) as well as those requiring intensive efforts (squash, step, aerobics).
Scuba diving is absolutely prohibited at any stage of pregnancy. Altitude is also not take account: above 2000 meters, the oxygen depleting, there is a risk of hypoxia on the fetus.
But it does not take much to stop all physical activity, it is good for the morale, it maintains the shape and vitality.
Rule number one: seek the advice of her gynecologist. It will evaluate, case by case, depending on the progress of pregnancy, the mother's health, the opening of the cervix, if a sport is suitable or not. There may be some changes of habit to adopt. Finished the competition, research performance, place bluntly, moderation, well-being. It will also avoid shortness of breath when exercising on flat ground. Sport should be practiced at a level lower than his and without risk. Sport is not against during pregnancy, there's just some precautions to follow.
Rule number 2: the length of sports sessions should not exceed seven hours per week in major sports and 1:30 (30 minutes three times per week) in sports "enthusiasts". Sessions are ideally preceded by a heating and hydration is sufficient before, during and after exercise. More than ever to avoid hypoglycemia, provide small snacks (dried fruit, energy bars ...). Adapt your outfit to the activity (support good posture throat, breathable and loose clothing, technical and comfortable shoes, swimsuit pregnancy).
Rule number 3: to listen to his body. Pregnancy is made of periods of fatigue or energy bounce, it is better to rest than to be exhausted in the effort. The growing baby already takes a lot of energy and stamina! Stop the activity at the slightest pain (point side cramp, contraction ...), make preventive breaks if necessary. During pregnancy, the ligaments are more flexible, attention to sprains!Go at your own pace and recognize its limits!
Conclusion: Use common sense and practice a sport endurance activity, intensity and duration of light to moderate.
The most recommended sports are walking, swimming and water aerobics, soft gym (some clubs offer specific courses for pregnant women), yoga. They promote good blood circulation, a good bowel, stimulate cardiac activity and improve breathing capacity.
The least recommended sports during pregnancy are: diving (against absolute indication!), Horseback riding, mountain biking, judo, skiing and water skiing, skating ...
