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Sport and pregnancy: yes or no?

Many women have little knowledge of the benefits and risks of exercising during pregnancy. Fear that the fetus will unhook, that this will cause a miscarriage or a premature birth, in short, many of you unfortunately prefer to avoid any sporting activity during this period.

However, it is possible to continue or start an activity, and it is even recommended!


Well for several reasons that I have given you below:

  • Improves mood, self-image while improving your energy level,
  • Help you relax, reduce stress and promote sleep,
  • Improves your muscle tone, strength, endurance and gain the right weight,
  • Lower risk of blood pressure problems, less back pain and sciatica, less risk of developing pregnancy diabetes,
  • Helps you build up your stamina for childbirth and recover faster afterwards.

Even the infamous post-natal baby blues are more likely to affect mothers who have been inactive during pregnancy!


Whether you start or continue a physical activity during pregnancy, adapting it is essential.

For non-athletes:

Start with gentle activities like walking or swimming. Start with 10 minutes and gradually increase the duration of these sessions until you reach around 30 minutes. If you decide to start a sports program, I strongly recommend that you contact a qualified and specialized coach, so that he can concoct a program adapted to your needs. Note that this changes depending on the progress of your pregnancy.

For sportswomen:

It is imperative to lower your objectives and your usual standards.

Cardiovascularly, you should be able to converse normally. If you are unable to speak while exercising, slow down. And if you feel tired, take a rest or skip a day before resuming your activity. The same goes for muscle building, I highly recommend that you do not use weights exceeding 50% of your maximum strength. Shorten your sessions by limiting them to 30 to 45 minutes and avoid heavy loads. These can put too much strain on your muscles and ligaments.


YES to sport during heavy weight, provided you have consulted your doctor, adapt things correctly and respect your body. Because the goal is not to exhaust you with too intense activity.

Remember to pay special attention to your breathing and hydration, before, during and after exercise.

Obviously, certain exercises and positions should be avoided or even avoided at certain stages of your pregnancy. It is therefore essential to get information from a specialized professional before starting a sports program during your pregnancy.

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