You are pregnant and wondering if you can continue to exercise. Perhaps you have been told to "be careful" or "get plenty of rest." With conflicting advice from those around you, it can be difficult to know what is truly safe for you and your baby. This uncertainty is normal, as recommendations have changed significantly in recent years.

• 150 minutes of moderate activity per week is recommended for pregnant women.
• Exercise reduces the risk of gestational diabetes and preeclampsia.
• Strengthening the pelvic floor facilitates childbirth.
• Walking, swimming, and prenatal yoga are excellent low-impact options.

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

Benefits of physical activity during pregnancy:

• Strengthening the cardiovascular system: Moderate exercise, such as walking, swimming, and prenatal yoga, can help strengthen the heart and lungs, 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 preeclampsia.

• Back pain relief: Many pregnant women suffer from back pain due to the extra weight and change in posture. Specific exercises aimed at strengthening the muscles in the back and pelvic area can alleviate this pain.

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

• Preparing for childbirth: Being in optimal physical condition can make labor and delivery easier by strengthening the pelvic floor muscles. Specific strengthening and relaxation exercises can also help pregnant women prepare mentally 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 that you are in good health and that there are no specific contraindications related to your pregnancy.

• Choose appropriate 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 that involve a risk of falling.

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

• Muscle strengthening: 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 make childbirth easier. Core exercises, squats, lunges, and Kegel exercises are beneficial.

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

• Stay hydrated: Make sure you 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 the 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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