Egyptian fencer Nada Hafez, who revealed her 7-month pregnancy, proved it during the Olympic and Paralympic Games “Paris 2024”: playing sports while pregnant is possible! But what are the conditions for safe physical and sporting activity? Pourquoi Docteur tells you more.
- If the pregnant woman’s health allows it and with the doctor’s agreement, it is possible to continue, or even start, doing sport during pregnancy.
- Physical and sporting activities in pregnant women allow an improvement in cardiac and respiratory functions, a feeling of well-being, good quality sleep, and a reduction in the risk of chronic diseases.
- Physical activity in pregnant women should be of moderate intensity (slightly accelerated breathing, slight shortness of breath, possible conversation and slightly faster heartbeat).
Physical and sporting activity is recognized by WHO (World Health Organization) as being beneficial for health and well-being. It has even become “ Great National Cause 2024 » in France, in an Olympic and Paralympic context.
But can you do sports when you are pregnant?
Sport, a factor in good quality of life
Physical and sporting activity is a factor in good health. Taking care of your body is a source of well-being for everyone, even when you are pregnant.
And as confirmed by the Ministry of Sports and the Olympic and Paralympic Games : “UModerate and regular physical and sporting activity, particularly during pregnancy, can significantly reduce the risk of premature birth or the subsequent risk of being overweight or even obese, and has real benefits for the fetus. »
A physical activity moderate intensity is an activity during which breathing and heartbeat are slightly accelerated, shortness of breath is minimal and conversation is possible (fast walking, swimming, aquagym, etc.).
If the pregnant woman’s state of health allows it and with the agreement of her doctor, it is therefore possible to continue, or even to start, sport during pregnancy.
Sports before, during and after pregnancy
In his “Guide to sports practice during maternity”the Ministry of Sports also specifies that practicing sport before, during and even after pregnancy has many advantages, such as:
- Improved heart and respiratory function and blood circulation
- A feeling of well-being
- Good quality sleep
- Better self-esteem
- A reduction in the risk of chronic diseases (diabetes, cancer, etc.)
- Weight gain
And health insurance confirms: it is recommended to move during pregnancy. Staying active is an important element. Indeed, combining endurance, muscle strengthening and moderate-intensity flexibility activities is beneficial for the woman and for the unborn child.
Sport, without risk for childbirth and the future baby?
In case of pregnancy, it is important to remember thatthe sport :
- Does not increase the risk of prematurity
- No change in the size of the baby at birth
- That the risk of “low weight” (hypotrophy) is not increased
- And conversely, the risk of birth weight greater than 4 kg (macrosomia) is reduced
It has also been proven that the child’s neurological development is improved.
And we must not forget that there are beneficial effects of sport on childbirth, such as:
- A slightly shorter working time
- A reduction in the risk of cesarean section
- Better recovery after childbirth
Practices adapted to pregnant women
The nature of the activities performed depends on the person and their pregnancy status (single or multiple; and 1er2th or 3th quarter). And the intensity of physical and sporting activity should be moderate.
It is advisable to avoid sports with a risk of falling (horse riding, skiing, cycling, etc.), blows to the stomach (combat sports, ball sports, etc.) or carrying heavy loads, as specified by Santé publique France on its interface 1000-first-days.fr.
For pregnant women who are in good shape and have no particular problems, the practice should be at least 150 to 180 minutes per week, divided into several sessions and without exceeding 60 to 90 minutes per session.
But above all, it is important to remember that, whatever the pregnant woman, physical and sporting practice must be regular, spread out over the whole week, flexible and individual (each woman is unique so an exercise program is needed for each woman).
And if the pregnant woman was not active at all, nothing prevents her from starting physical activity such as swimming, walking, stretching, yoga, gentle gymnastics. Unless, of course, the doctor advises otherwise.
If the pregnant woman was not very active before pregnancy, the evolution must be gradual. Moreover, daily activities such as walking, going shopping, cleaning, etc. already have positive effects on health and must continue even when pregnant (if there are no contraindications).
On the other hand, if a physical and sporting activity was already practiced before, it depends on the state of pregnancy and in certain cases on the doctor’s opinion:
- At 1er quarter, the continuation of the activity is possible but without seeking to perform;
- At 2th trimester, you should avoid competitions, intense activities, contact sports or sports with a risk of falling;
- At 3th trimester, it is better to prefer walking, gentle activities or activities in an aquatic environment.
Please note that some sports are prohibited during pregnancy. Scuba diving is an example (fetal malformation and decompression sickness).
Knowing how to listen to your body
It is possible that certain periods during pregnancy make sports impossible (nausea, fatigue, sciatica, etc.). Don’t worry! Just walking is already a good point for you!
Do what you can, when you can! Exercising is not a requirement.
The special case of high-level female athletes
For high-level athletes, it’s a little different given the stakes. The coach and the doctor must adapt the activity to the pregnant woman. And if the sport practiced is incompatible with pregnancy, a substitute sport must be planned.
