Don't Worry: It's OK to Exercise While Pregnant! You just have to adjust the intensity of your exercises and take a few precautions. You will need to change your habits and adapt your activities to harm your child🤔.

There are many health benefits for mom and baby during different activities, including reduced overall weight gain, improved self-esteem, reduced risk of gestational diabetes and lower back pain, and reduced delivery time. However, there are certain exercises and sports that should be avoided during pregnancy, especially during the second and third trimesters. These include any high-impact sports where there is an increased risk of collision or falling. These include water and snow skiing, horseback riding, volleyball, baseball, soccer, softball, roller skating, rock climbing, and ice skating/hockey😱. Again, these are just examples, and for some women (especially those who played one of these sports before conception), a green light from your doctor may be given in the first and early second trimester.

Sports and pregnancy: restrictions
Expecting a baby shouldn't stop you from moving! However, you have to admit that pregnancy is not without its annoyances: fatigue, shortness of breath, dizziness, cramps, low blood pressure... these issues can really affect your body during those nine months. The swollen belly and the baby's weight can lead to loss of balance and problems with movement. Back pain and heavy legs can also ruin your mood. The main thing is to rest often☝️!

Sports for a pregnant woman
The good news is that there are many activities that pregnant women can safely do! There is nothing better than walking in the fresh air, breathing deeply, swimming or doing aqua fitness for pregnant women, and using a bike to tone your body and increase stamina. These activities are healthy and do not pose a risk during pregnancy if they are done in moderation🙏. Runners can run up to five months pregnant if they do it on a level surface and at a moderate pace.

During the last trimester, a pregnant woman's body is more susceptible to joint and ligament damage. To avoid this, reduce heavy loads, prioritize those activities where you do not risk getting a sprain (treadmill or exercise bike), and reduce the weight that you use for bodybuilding exercises😮.

When not to exercise
In some cases, you must stop exercising during or after pregnancy. If you find yourself in one of the following situations, contact your midwife or gynecologist immediately:

If there is a risk of premature birth of a child
If you have chronic bleeding
If you have had hip problems
If you are suffering from hypertension.
Exercising while pregnant obviously means listening to your body and baby so you know when to stop. If you were active before you got pregnant, the need for exercise will come naturally: your weight and growing belly will make you want to slow down. During the first trimester, it is important to avoid overheating. In the second trimester, you should avoid exercises during which you will stand for a long time because they can reduce blood flow to your baby.

To know if you're doing too much, remember this tip to help you train safely: During pregnancy, you should train in comfortable sportswear at 60% of your maximum heart rate☝️.

In all cases, stop immediately if you begin to suffer from any of the following: dizziness, shortness of breath, malaise, bleeding, trouble walking, contractions, or if your child is not moving normally.
Your coach's advice on adapting your activities
To learn how to adapt your physical activity during pregnancy, follow these tips from your doctor and athletic trainer. If you follow these rules, you will not face any risks. In any case, do not forget to ask the opinion of your doctor before starting to exercise😉.
If you follow your trainer's advice, you can do just about anything! At the gym, check out the stepper, cross-trainer, rowing machine, and exercise bike. As for group classes, you can take dance classes and just adapt the intensity, or join beginner groups to slow down. Gentle gymnastics (yoga, pilates, stretching) is highly recommended. But forget about ab workouts and bodybuilding with heavy weights☝️.

Finally, don't forget to alert your instructor at the beginning of each lesson!

Remember: you must decide whether to perform the exercise only after receiving a qualified medical opinion.