Buzzfil ENGLISH: Sportif exercices during pregnancy

                                SPORT AND PREGNANCY

 All women who are pregnant without complications should be encouraged to participate in aerobic and strength-conditioning exercises as part of a healthy lifestyle during their pregnancy. A reasonable goal should be to maintain a good fitness level throughout pregnancy without trying to reach peak fitness.

  Keeping active during pregnancy is recommended to help adapt to the body's changing shape, weight gain and it may also help reduce problems in late pregnancy and labour.

Exercise isn’t dangerous for the growing baby, but the type of exercise chosen shouldn't be too strenuous. Just a half an hour walk a day can be all that's needed.

Regular exercise during pregnancy can improve your posture and alleviate some common discomforts such as backache and fatigue. There is evidence thatphysical activity may prevent gestational diabetes ( diabetes that develops during pregnancy), relieve stress, and build more stamina needed for labour and delivery.

Seek medical advice from a midwife or GP if you have concerns.

Who should not exercise during pregnancy?

If you have a medical problem, such as asthma, heart disease, or diabetes, exercise may not be advisable. Exercise may also be harmful if you have a pregnancy related condition such as:

• Bleeding or spotting
• Low placenta
• Threatened or recurrent miscarriage
• Previous premature births or history of early labour
• Weak cervix

Talk to your GP or midwife before beginning an exercise programme. They can also give you personal exercise guidelines, based on your medical history.

What exercises are safe during pregnancy?

Most exercises are safe to perform during pregnancy, as long as you exercise with caution and do not overdo it.

The safest and most productive activities are swimming, brisk walking, using an indoor exercise bike, step or elliptical machines and low-impact aerobics (taught by a qualified aerobics instructor). These activities carry little risk of injury, benefit your entire body, and can be continued until birth.

Some racquet sports, such as tennis, are generally safe activities, but changes in balance during pregnancy may affect rapid movements; in general contact sports should be avoided. Other activities such as jogging can be done in moderation, especially if you were doing them before your pregnancy. You may want to choose exercises or activities that do not require great balance or coordination, especially later in pregnancy.

What exercises should be avoided during pregnancy?

There are certain exercises and activities that can be harmful if performed during pregnancy. They include:

• Holding your breath during any activity.
• Activities where falling is likely (such as skiing and horse riding).
• Contact sports such as football and basketball.
• Any exercise that may cause even mild abdominal trauma such as activities that include jarring motions or rapid changes in direction.
• Activities that require extensive jumping, hopping, skipping, bouncing or running.
• Deep knee bends, full sit-ups, double leg raises, and straight-leg toe touches.
• Bouncing while stretching.
• Waist-twisting movements while standing.
• Heavy exercise spurts followed by long periods of no activity.
• Exercise in hot, humid weather.
• Exercises after 16 weeks of pregnancy that involve lying on your back.
• Scuba diving.