Exercising during pregnancy is almost always a good idea: it helps keep weight under control, improves mood, prepares the body for labour and childbirth, and, according to a recent study published in the American Journal of Obstetrics & Gynecology, helps prevent premature birth. The important thing is not to overdo it, and to always consult your gynaecologist (or midwife) before taking up any sporting activity.

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Exercise during pregnancy: things to keep in mind

When practising any sport during pregnancy, the fundamental thing is to avoid overexertion and to always make sure you stay properly hydrated. Wearing comfortable, breathable clothing is even more important for expectant mothers — choose garments that do not constrict the bump or the breasts. When selecting the type of sport to practise during pregnancy, it is advisable to rule out activities that carry a higher risk of trauma or falls, or that involve jumping and significant strain on the uterus or pelvic area. Where possible, it is always better to monitor your heart rate with a heart rate monitor.

The ideal activities

Low-risk water sports, such as swimming and aqua aerobics, are ideal during pregnancy, because the water reduces the weight of the bump and protects the joints. Yoga and Pilates, on the other hand, help prepare for childbirth both physically and psychologically, improving muscle tone and flexibility and allowing the expectant mother to explore relaxation techniques that will prove useful during labour. Brisk walking and belly dancing are also suitable activities during pregnancy, while mothers with a solid fitness base who are already used to running can continue to do so, in moderation, without any particular risks.

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Exercise during pregnancy: what to avoid

While physical activity during pregnancy is generally beneficial when there are no complications or risk factors, there are nonetheless some activities that are more problematic and that it would normally be best to avoid. Water skiing and surfing, like horse riding, are activities with a high risk of trauma and place significant strain on the pelvic muscles. Experts also advise against scuba diving for pregnant women, due to the risk of bubbles forming in the umbilical artery and, more generally, of the foetus receiving an insufficient supply of oxygen. The risks are lower for dives within 18 metres, but it is more prudent to give it up entirely, including during breastfeeding. Some mountain sports, such as skiing and sledging, are inadvisable due to the risk of trauma and falls, and because the growing bump tends to shift the centre of gravity and affect the expectant mother's balance. As for altitude, as a general rule caution is needed above 2,000 metres or when staying at altitude for several weeks (the risks are mainly related to reduced oxygen levels).

Home exercise

Expectant mothers can also keep in shape by regularly doing gentle exercise at home. A training programme should first and foremost include a session dedicated to the pelvic floor, starting with the classic Kegel exercises, which involve repeatedly contracting and releasing the pelvic floor muscles (as if trying to stop the flow of urine mid-stream). Pregnancy exercise can also include slow squats and leg rotations performed while lying down, to improve circulation in the lower limbs.