You are pregnant and wondering if you can continue to be active. Perhaps you've been told to 'be careful' or 'rest'. With conflicting advice from those around you, it's hard to know what's truly safe for you and your baby. This uncertainty is normal, as recommendations have evolved significantly in recent years.

• 150 minutes of moderate activity per week are recommended for pregnant women¹
• Exercise reduces the risk of gestational diabetes and pre-eclampsia
• Strengthening the pelvic floor makes childbirth easier
• Walking, swimming, and prenatal yoga are excellent low-impact options

This article provides concrete recommendations for staying active safely. For back pain during pregnancy, consult our guide on back pain.

Benefits of physical activity during pregnancy:

• Cardiovascular system strengthening: Moderate exercise, such as walking, swimming, and prenatal yoga, can help strengthen the heart and lungs, thereby improving blood circulation and oxygen supply for both mother and fetus.

• Weight management: Physical activity helps control weight gain during pregnancy by promoting calorie burning. This can reduce the risk of complications such as gestational diabetes and pre-eclampsia.

• Back pain relief: Many pregnant women suffer from back pain due to the additional weight and changes in posture. Specific exercises aimed at strengthening the back and pelvic region muscles can alleviate these pains.

• Mood improvement: Physical activity releases endorphins, the feel-good hormones, which can help reduce stress, anxiety, and depression during pregnancy. It also promotes better sleep quality.

• Preparation for childbirth: Optimal physical fitness can make labor and delivery easier by strengthening pelvic floor muscles. Specific strengthening and relaxation exercises can also help pregnant women mentally prepare for childbirth.

Recommendations for physical activity during pregnancy:

• Consult your healthcare professional: Before starting any exercise program, it is essential to consult your doctor or midwife to ensure you are healthy and that there are no specific contraindications for your pregnancy.

• Choose suitable activities: Opt for low-impact exercises that don't put too much pressure on your joints. Walking, swimming, prenatal yoga, prenatal swimming, and gentle gymnastics are excellent options. Avoid contact sports or those with a risk of falling.

• Regular exercise: Pregnant women should aim for at least 150 minutes of moderate physical activity per week, spread over several days.

• Muscle strengthening: Muscle strengthening exercises, especially for the pelvic floor, back, and abdominal muscles, are important during pregnancy. This can help support the extra weight, prevent lower back pain, and facilitate childbirth. Core exercises, squats, lunges, and Kegel exercises are beneficial.

• Listen to your body: During pregnancy, it's important to listen to your body. Don't push yourself too hard, and stop if you experience pain, dizziness, intense heat, or bleeding.

• Stay hydrated: Make sure to drink enough water before, during, and after exercise to prevent dehydration.

• Warm up and stretch: Before each exercise session, do a light warm-up to prepare your muscles. After physical activity, take time to stretch to promote muscle flexibility.

Moderate and regular physical activity during pregnancy has many benefits for maternal and fetal health. However, it is essential to consult your healthcare professional (physiotherapist or kinesiologist) before starting any exercise program and to listen carefully to your body throughout the pregnancy. By adopting an adapted and safe approach to physical activity, pregnant women can maintain their physical and mental well-being, as well as that of their baby, throughout this special period of their lives.

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