Pregnant women

Pregnant women are strongly advised to do regular gentle physical activity. Replacing sedentary time with physical activity of any intensity (including light intensity) provides health benefits (WHO, 2020). If you don't already exercise, start with activities like walking and swimming. Don't do too much to start with. 

During physical activity, you should be able to talk normally, without feeling too out of breath. If you feel more tired than usual, have a rest and reduce the pace and frequency of your exercise.

Start with 5 minutes each day and gradually build up the duration of your physical activity until you are doing 150 minutes per week.

Before you begin a new sporting activity, discuss it with your doctor.

There are some sports you shouldn't take up during pregnancy. By applying a little common sense and following some simple rules, you will be able to maintain your fitness during these special 9 months.

Pregnant women should do at least 150 minutes of moderate-intensity aerobic activity  over the course of a week. 

A variety of muscle-strengthening, aerobic and gentle stretching exercises involving the main muscle groups should be the target.

In order to find an intensity adapted to the pregnancy trimester, take advantage of the gymnastics or swimming courses that are specially offered.

If you practice an intense sport before becoming pregant, speak with your gynacologist about a plan to continue during pregnancy.

Women who, before pregnancy, habitually engaged in vigorous-intensity aerobic activity or who were physically active should discuss with their gynaecologist about how to continue these activities during pregnancy and the postpartum period (Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine 2020;54:1451-1462. ).

Published by the Health Directorate (Direction de la santé)