Exercising while pregnant: top 5 best sports

Exercising while pregnant: top 5 best sports

To keep you feeling comfortable in your own skin, here is our list of 5 sports that expectant mothers can do throughout their pregnancy.

Can you exercise while pregnant? 

Are you wondering whether sport and pregnancy are compatible? Rest assured, it is entirely possible and even recommended to keep exercising during pregnancy, provided that the activity is suitable and safe for mother and baby. A woman's body goes through many changes during the 9 months of pregnancy. To keep you feeling comfortable in your own skin, here is our list of 5 sports that expectant mothers can do throughout their pregnancy. These physical activities will help you prepare your body for childbirth and contribute to your well-being and the well-being of your baby.

What kind of sport during the first 3 months of pregnancy? 

If you used to exercise regularly before becoming pregnant, you can stick to the same routine for the first two months. In the third month, be extra careful to avoid knocks and falls, which increase the risk of miscarriage at this stage. Instead do gentle exercise during this period and give high-intensity exercise a rest. Two golden rules to bear in mind throughout: listen to your body and talk to your midwife or doctor.

Until which stage of pregnancy can i do sport?

Once the first trimester has passed, you can do a low-impact sport on a regular basis. And in the last month before the baby arrives: rest!
In any case, do not overexert yourself and always listen to your body. While you don't have to stop exercising entirely, you should still choose sports that will be safe for you and your baby. It is also a good way to prepare your body for childbirth.

Which sport during pregnancy?

It is highly recommended that mums-to-be do a form of aerobic exercise as this is beneficial for breathing and blood oxygenation.

You can also work on your flexibility by doing a form of gentle exercise suited to the different stages of your pregnancy, which will contribute to your well-being.
However, always check with your doctor or midwife whether sport or exercise is advisable or not during your pregnancy; in some cases it may not be advisable to exercise during pregnancy, especially for high-risk pregnancies.

Find out the top 5 sports you can do during pregnancy to prepare for the arrival of your child.

1. Walking and hiking can be done throughout pregnancy

Walking is the ideal sport for pregnant women! You do not need to be a seasoned athlete to enjoy this sport; you can do it anywhere and no special equipment is required (a good pair of shoes is all you need). Walking for at least 30 minutes boosts blood circulation throughout your body, particularly in your legs.
You could even go hiking with the family for a change of scenery! Always choose relatively flat and open terrain to avoid falls.
Because yes, you can hike while pregnant!

2. Swimming and aquafitness are great activities for pregnant women

With every week, the baby's weight becomes more and more noticeable. Exercising in the water will relieve you of some of this heaviness and allow you to perform certain movements more easily.

Swimming targets your heart and your breathing, which is excellent for preparing yourself for childbirth.

A short aquafitness session after your lengths is a good workout for your back muscles and your joints, which are under a lot of strain during pregnancy. You will soon feel the benefits of this physical activity. If you want to know more about swimming during pregnancy, take a look here! 

3. Exercise bike or cycling while pregnant

Just like walking and swimming, cycling helps you strengthen your breathing and helps to build muscle in your legs while banishing that unpleasant feeling of heavy legs. No need to prepare for the Tour de France: stick to flat and stable terrain to avoid falls. Having an exercise bike at home can come in very handy, especially in winter and on rainy days.
If you want more information on cycling during pregnancy, check out this guide! 

Exercising while pregnant: top 5 best sports

4. Pre-natal yoga and gentle exercise

In addition to being soothing and relaxing, yoga is an excellent way to prepare for childbirth by helping you work on your breathing and flexibility. There are even pre-natal poses you can perform, specially designed for pregnant women.

Ask your physiotherapist or your midwife for advice and guidance with your sessions. You can also discover prenatal yoga with Bernadette de Gasquet.

5. Kegel exercises to strengthen your pelvic floor before childbirth

For an expectant mother, strengthening the pelvic floor is essential to reduce the risk of tearing during childbirth. Training your pelvic floor muscles before giving birth helps your perineum return to normal more quickly after the birth of a baby.

What is the best exercise regime for pregnant women? 

Now that you have read about our top 5 sports to do during pregnancy, all that's left for you to do is prepare a 9-month plan. If you were already a gym bunny before your pregnancy, you can continue to exercise every week with one golden rule: listen to your body! Do not overexert yourself and if you didn't do much sport before your pregnancy, you can do low-intensity exercises to better prepare for the arrival of your child and feel good about your body. For all your equipment needs, check out our maternity sportswear for yoga, swimming and hiking.

Exercising while pregnant: top 5 best sports

Sport and pregnancy file

Which sport during pregnancy? On this topic, we cover pelvic floor exercises, recommended sports and others that are less so (are combat sports really a good idea?).

Exercising while pregnant: top 5 best sports

Decathlon sports advice team

Exercise, fitness, well-being: we are happy to share our advice and tips.

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