SPORTS WHILE EXPECTING A BABY?
Practicing physical activity during pregnancy is highly recommended with Lifeguard Course. However, it is necessary to take some precautions to properly balance your efforts. ” In truth, it depends on the level of practice and the frequency with which the mother-to-be practiced sport before she was pregnant “, indicates Charline Gayault , a midwife convinced of the benefits of sporting activity.
“She has to be in the continuity of what she was doing before, by listening to herself and without forcing. If she did not exercise at all before her pregnancy, it is not advisable for her to do so intensely afterwards. However, she can practice gently, without too much effort. On the other hand, if the young mother was athletic, it is relevant that she does not change her lifestyle. However, she will have to adapt her activity to her condition: there are sports that are less recommended than others while waiting for a baby. And then, she will have to listen to herself and moderate her efforts where before, she could seek performance. ”
WHAT SPORTS TO AVOID DURING PREGNANCY?
Sport during pregnancy is an excellent idea, but practices that can lead to shocks or falls, such as combat sports or horse riding, are not recommended . “ Ditto for impact sports or those that require carrying heavy loads and straining the abdominals too much ,” adds Charline. On the other hand, walking, yoga, pilates, cardio – practiced without impact, like the elliptical trainer -, and swimming are excellent alternatives to do good for nine months. The benefits of sport during pregnancy, physical and moral, are numerous. And swimming , which can be practiced until the 9th month of pregnancy
THE BENEFITS OF SWIMMING FOR PREGNANT WOMEN
Charline Gayault is formal: swimming only offers advantages to pregnant women. Physically first, this activity offers a wide range of benefits. “ Swimming helps maintain muscle tone as the body changes. Thanks to the diversity of strokes – breaststroke, backstroke and even butterfly for some – all muscle groups can be used during practice. This activity allows the mother-to-be to keep a good posture despite an increasingly marked arch of the back, month after month. Swimming is preventing back pain and sciatica. It is also a way to regulate blood sugar, in the context of gestational diabetes for example. ”Swimming also allows the future mother to relieve her joints: “whether she takes 10 or 20 kilos during this period, she will feel light in the pelvis and will benefit all the more from moving. ” These movements, precisely, promote blood circulation: physical activity is an excellent way to prevent edema.
THE SWIMMING POOL WHEN YOU ARE PREGNANT: RELEASED, DELIVERED!
Because, it must be admitted, after the 6th month, the baby’s weight begins to be damned to be felt. In the legs, in the back, at the level of the joints, the extra pounds almost constantly solicit different areas of the body. Except in the water! So yes, in the third trimester it is even recommended!
“ Doing sports in the water offers a feeling of lightness to pregnant women ,” continues Anthony Gallet, professor of adapted physical activity. In the water, joints and ligaments are not stressed. Evolving in an aquatic environment can soothe certain tensions felt in the back or in the legs ”. Gone is the weight constraint. Well, just for a while…
SWIMMING, FOR MORE BREATH?
And then, sport and swimming are also a way to keep your breath alive and to make your pulmonary system work. “ During the months of pregnancy, it is put to the test with the space that the baby takes up ”, underlines Charline. “ Thanks to swimming on a fairly regular basis, the mother-to-be continues to use her cardio and maintains her respiratory capacity. Being in this process also means preparing for the day of delivery: the mother will need to manage her breathing well, to be able to inhale deeply before a contraction or a push, for example. In addition to all the other physical benefits, swimming sessions can allow him to take care of his breath, to solicit his respiratory capacities and to better prepare for the arrival of baby.”
BETTER IN HIS HEAD?
And then, taking a little time in the pools, according to her desires, is also good for the morale of the future mother. “Pregnancy is a period a little apart in a woman’s life, the management of her time is different, the occupations are other than within the framework of a more standardized, more routine daily life. It’s a moment a little out of time, where the hours don’t always pass in the same way. It is important during this period that the mother-to-be takes some time for herself and takes care of her body and mind. Expecting a baby also involves phases of reflection and relaxation. Swimming is a way to stay active and give yourself a moment of well-being, alone or in company. In the water, the mother-to-be benefits differently from this changing body, she feels light and releases endorphins while swimming. There are a lot of constraints related to pregnancy and prohibitions: it is important that she enjoys in another way and has fun. Swimming is really a discipline that adapts well to this period.”
WHICH SWIMMING STROKES TO FAVOR WHEN YOU ARE PREGNANT?
During the months preceding childbirth, a woman’s body changes: her stomach rounds out, her back arches and her posture changes. Some mothers-to-be will start their practice with the traditional breaststroke, sometimes changing along the way. ” It’s true that the breaststroke can accentuate the feeling of hollowed back “, concedes Charline. “ But the important thing is really to listen to your body and not force it. All strokes can be practiced, provided that they do not put the abdominals of future mothers to the test too hard. I even have a patient who relaxed while doing the butterfly! Each woman has a different feeling during this particular period. ”
The backstroke can be a good alternative. “However, it is necessary to avoid movements that can twist the bust”, specifies the midwife. “And then, for more comfort, the mother-to-be can opt for a board or a noodle, accessories that will offer her more comfort in her practice. As part of the backstroke, she can thus choose to hold her board above her head and only kick her legs. Do not hesitate to seek advice from practitioners, midwives or supervising staff. Sometimes, an accessory can allow the future mother to simplify her life, to relieve herself and to feel better in her practice. A fry can change everything! ”