Sport and motherhood: how to stay in shape during pregnancy

Marion is 32 years old and lives in Saumur, in Maine-et-Loire.

A dynamic and committed young woman, she became a mother for the first time in 2019, then a second time on January 29.

During her first pregnancy, this high-level triathlete, with five Ironmans to her credit, felt helpless by the lack of advice on the possibility of practicing physical activity.

No need to look any further than the previous generation.

When our grandmothers and even our mothers were expecting a child, they were not advised to engage in physical activity, let alone sport.

“It was even contraindicated,” confirms Carole Maître, gynecologist at Insep (National Institute for Sport, Expertise and Performance).

However, you should know that these activities are essential.

Today, the situation has therefore changed: a guide has just been published by the Ministry in charge of Sports.

"Less perineum problems"

Whatever the level, practicing a sport (except those of combat or those which cause falls) is not at risk for either the mother or the baby: “There is a wide possibility of activities from which women can benefit. , especially if there is a sedentary lifestyle, overweight, or a disease such as diabetes, explains Doctor Maître.

If possible, practice regularly throughout pregnancy, at moderate intensity, and under the recommendation of high medical authority.

"

For Madam-everyone, the one for whom sport is sometimes only a concept, no need to look far, especially in confinement mode.

“I advise him to do what seems easiest to organize in his daily life.

Water aerobics, prenatal yoga, Pilates are good, otherwise a good pair of sneakers is enough for a quarter of an hour of brisk walking (excluding shopping!) To start.

It can then go up to thirty minutes, five times a week.

Regularity will count, until childbirth.

It's good for the healthy weight, and it causes less perineum problems.

"

Watch out for unusual symptoms

For women who are already used to sweating in shorts or on a bicycle, like Marion, nothing prevents an increase in the frequency.

The future mother must however adapt the type of activity according to the month and the intensity, by adjusting the duration of the sessions.

Example: from 5 months, thirty minutes of running is sufficient, and not two days in a row, because of the repeated impacts on the ground which act on the perineum.

Of course, all this is done with the green light of the health professional: "The pregnant woman must reason with herself, listen to her body and stay within its limits", specifies Carole Maître.

There are many signs that lead to stopping the effort: unusual shortness of breath that persists at rest, muscle weakness with loss of balance, physical symptoms such as calf pain (risk of phlebitis) and, of course, contractions!

Effective in calming anxiety disorders

High-level sportswomen are of course no exception to the rule.

Gone are the days when they first had to devote themselves to their careers before thinking about a very late motherhood: "Advanced age being a factor of infertility, we will never say no," intervenes the gynecologist from Insep. .

It is going well because the pregnancy is thought out and chosen.

We help so that it is integrated into the career, with adapted training.

They also already have a good VO2 max

(maximum oxygen uptake)

.

Studies have finally shown that athletic performance is preserved after pregnancy.

"

Finally, it would be a shame to stop everything after the birth of the long-awaited child.

The pandemic period we are living through has accentuated anxiety disorders, which are characterized by various symptoms (lack of sleep, carelessness, etc.).

“More and more women are seeking information,” concludes Carole Maître.

They want to know what they can do and be reassured.

There is a realization that pregnancy is the period when it is easier to assimilate good advice.

Sport is one of them.

It would be a shame not to seize the opportunity.

"

Four tips to follow

To motivate yourself before and after pregnancy, nothing beats family sport.

LP / Frédéric Dugit  

1. To start

, when you are not athletic, a few minutes of brisk walking are sufficient.

You can then increase the duration, up to half an hour, five times a week.

Swimming (and water aerobics), gentle gymnastics and even running (provided you are well shod) are recommended.

And of course you have to hydrate!

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2. You can also exercise at home, with a whole series of exercises

that work, among other parts of the body, the pectorals, back, glutes, and abdominals.

Beyond the 4th month, they must be done in a standing position.

You can also do exercise bikes, dumbbells, yoga with adapted posture exercises.

3. After birth, gradually resume

, starting with muscle building and sheathing.

Running is prohibited before four months.

Ladies, also know that there is no decrease in breastfeeding to be expected.

However, it is better to do it before the activity, for greater comfort.

4. For those who are afraid of being bored

and finding all this off-putting, there are ways to get motivated and get off the couch, like getting your partner involved or practicing with a friend.

You can also search social networks for groups to share a little good humor, while setting reasonable goals.

It is also possible to consult the guide published by the Ministry in charge of Sports.