The more active women are during pregnancy, the easier it will be for them to adapt to the changes their body will go through in this period. Exercise is not dangerous for babies, so there should be no unjustified fears about this. In general, women should continue to enjoy running, yoga, dance, hiking or weight exercises, adapting duration and intensity according to how they feel their body.

Before anything else, it is essential to consult the doctor who will take into consideration both information regarding previous activity levels as well as results of analyses and general state evaluation. Even though movement is important, indeed essential, the approach must be suitable for each pregnancy individually!

So, what sport can you do?

For most women, 30 minutes of moderate effort per day seems to be extremely beneficial. In the case where you had a more sedentary lifestyle beforehand, walking at a slightly faster pace is a starting point. Other suitable options would be swimming, stationary bike or light aerobic exercises. To estimate the level of effort, it's important that you can speak normally during the exercises, so that your body is not overtaxed.

If you don't already have a routine, you can start with 10 minutes daily, then 15, 20, 25 until you reach LST0. If you're not sure how to proceed, you can call on a club that organizes light group activities or find a partner and thus motivate each other.

If you practiced a particular sport before pregnancy, you can continue, but adapting the duration and intensity to your new physical condition.

Listen to your body and stop if you don't feel well, if you have a feeling of dizziness or fainting, if you feel contractions or a decrease in fetal movement.

What are the benefits of sports during pregnancy?

Reducing back pain, bloating and constipation

Improving Sleep

Improvement of the mental state and energy level

Prevention of excessive weight gain

Promoting muscle tone, strength and endurance

Reducing the risk of pregnancy complications (such as gestational diabetes)

Blood pressure adjustment

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What are the activities that need to be approached with care?

Exercises to do while lying on your back (after the first trimester)

Dips

Contact sports (football, basketball, volleyball)

Activities with an increased risk of falling (climbing, gymnastics, horse riding)

Activities with a high risk of accidents (ski, surf, etc)

Activities that should be avoided are:

Activities at high altitudes

Activities that can cause trauma to the abdominal area (kickboxing)

Hot Yoga/Pilates

Any activities on hot days or during the heatwave

We hope our blog is useful, but it's essential to note that articles are only starting points for discussions and contain general information only. They do not replace specialized recommendations, and we always encourage parents to contact a specialist if they are concerned.

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