Physical activity during pregnancy

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When the future mother has a good health and pregnancy is developing normally, she can exercise throughout pregnancy.

There are no rules about physical activity during pregnancy, but there are some guidelines that must be followed.

If a pregnant woman will feel bad, will be dizzy or there will occur some pain during exercise, the mother should discontinue the exercises immediately. If worrying events occur, the mother shall immediately consult a doctor.


1. Overview
2. Benefits of exercise during pregnancy
3. Appropriate types of exercise during pregnancy
4. Precautions

Benefits of exercise during pregnancy

No doubt that exercise has a beneficial effect on the health of both the fetus and the mother. If physical activity is not prohibited because of possible complications, this may be useful because:

- Provides maternal well-being – at one point the mother may be overwhelmed by specific physical changes of pregnancy, and sport increases the feeling of control over your body but also your energy levels. Through exercise will release endorphins that will have the following effects:

> will relieve back pain and improve posture by strengthening the muscles of the back, head and thighs
> reduce constipation by accelerating bowel movement
> will prevent wear and tear of joints (which will weaken during pregnancy due to normal hormonal changes) by activating the lubricating fluid into joints
> help in getting a restful sleep by relieve stress and anxiety that may trigger agitation at night

- Can help the mother to look better – physical activity stimulates blood flow to the skin, making it brighter and healthier

- Prepares the body for birth – powerful muscles and a healthy heart can ease the labor.

- Helps to quickly return to pre-pregnancy condition – women who exercise during pregnancy will accumulate less fat, but no pregnant woman should expect to lose weight or to try to lose weight.

Appropriate types of exercise during pregnancy

- Swimming is a gentle and effective sport type – If the mother has not swam regularly before pregnancy should swim slowly, only 5-10 minutes in the first session. Then it will gradually increase to 20 minutes in normal rhythm, two to three times a week. Water in which to swim should have a temperature between 18-25 degrees. It is not advisable to go to the sauna or take very hot bath during pregnancy.

- A brisk walk for 30 minutes three times a week is also an effective way for mothers to stay in shape.

- Cycling is another alternative, but only for pregnant women with good physical condition.


During pregnancy, the heart should pump extra blood to the placenta. Vigorous exercise could be dangerous, because they will overwhelm both body and heart. This will cause stress for the child. During pregnancy, women will sweat more than usual, so as to prevent dehydration, it is important to drink plenty of fluids before, during and after any physical activity.



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