mum
January 24, 2021

Sport and pregnancy: the rules for a safe activity

If the sport has many recognized benefits in healthy, normal-weight pregnant women with pregnancy simple (no twin) and without complications, there are however certain rules to know in order not to endanger the health of the future mother and the fetus. Here are the recommendations of Dr. Romain Guilherme, gynecologist, obstetrician, sonographer for the use of athletes who go have a baby.
 
At what stage of pregnancy can we start physical activity?

"Patients with regular physical activity before pregnancy can continue this activity throughout the pregnancy by adapting it obviously. Patients who do not practice sport before the pregnancy can start a physical activity preferentially from the 2nd trimester of the pregnancy. In this case, the pace of physical activity can be gradually increased from 13 to 29 weeks of amenorrhea.
 
At what intensity should I practice my physical activity?

"During the pregnancy the physical efforts must remain moderate in intensity. During exercise, the pregnant woman must always be able to speak. It is a very good indicator of effort adapted to the pregnancy. For trained women, the maternal heart rate should not exceed 155 beats per minute and 140 beats per minute for untrained women. At the end of the exercise, recovery should be rapid (less than 15 minutes) and the pregnant woman should not be exhausted.
 
Recommended weekly length and rhythm

"Depending on the level of training of the future mother before her pregnancy, the duration of a session of sport varies from 20 to 40 minutes, including warm-up and stretching. A rhythm of 3 to 5 sessions per week is most often recommended by scientific studies ".
 
Hydration and temperature

"Always hydrate well before, during and after physical exercise, the urine of the mother-to-be should be clear before, during and after the exercise, which is a sign that the hydration is good and adapted. It is best not to practice sports in case of high or very low temperatures ".


It is imperative to stop your physical activity in case of :

 

  • - Excessive fatigue
  • - Pain
  • - Bleeding
  • - Loss of amniotic fluid
  • - Palpitations and tachycardia
  • - Short breath impression
  • - Pelvic pain and uterine contractions
  • - Decrease of the active movements of the fetus perceived by the mother


Find all the advice of Dr. Guilherme on his website: //mon-gyneco.com/



Pregnancy and exercise (January 2021)