{"id":988567,"date":"2026-10-26T03:58:23","date_gmt":"2026-10-26T03:58:23","guid":{"rendered":"https:\/\/empawerfitness.com\/?p=988567"},"modified":"2026-10-09T04:03:33","modified_gmt":"2026-10-09T04:03:33","slug":"ejercicio-en-el-embarazo-guia-segura","status":"publish","type":"post","link":"https:\/\/empawerfitness.com\/en\/ejercicio-en-el-embarazo-guia-segura\/","title":{"rendered":"Physical exercise during pregnancy: Benefits, routines, and post-partum"},"content":{"rendered":"
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For a long time, pregnancy was treated almost as a mandatory state of rest for any pregnant woman. Today, the guidelines of the World Health Organization and the American College of Obstetricians and Gynecologists are unequivocal: staying physically active during pregnancy is fundamental for your well-being.<\/p>\n\n\n\n

Performing physical exercise safely helps control weight gain, improve your fitness, and prepare you for postpartum. However, it is crucial to understand how to adapt physical activity as your body changes to ensure your and your baby's health.<\/p>\n\n\n\n

Benefits of physical exercise during pregnancy for physical and mental health<\/strong><\/h2>\n\n\n\n

Exercising during pregnancy not only improves your mood and helps you reduce stress, but it also offers proven clinical benefits. Science confirms that physical exercise reduces the risk of developing gestational diabetes and preeclampsia.<\/p>\n\n\n\n

In addition, the benefits of exercise directly impact the mother and the fetus (or mother and baby). A good physical condition allows you to relieve typical discomforts such as back pain, strengthen the pelvic floor, and prepare the muscle tone for the moment of childbirth.<\/p>\n\n\n\n

To take advantage of this, healthcare professionals recommend accumulating at least 150 minutes a week (or 150 minutes distributed over several days) of moderate physical activity.<\/p>\n\n\n\n

What kind of exercises and strength training should I do?<\/strong><\/h2>\n\n\n\n

If you're wondering whether it's safe to exercise while pregnant, the answer is a resounding yes. But not everything is worth it. For a quick overview, here's a comparison chart of the types of exercises that are safe for pregnant women and those that you should avoid:<\/p>\n\n\n\n

\u2705 Safe and Recommended Exercises<\/strong><\/td>\u274c Prohibited or Risky Exercises<\/strong><\/td><\/tr>
Strength training and adapted strength routine (use of light weights or bands).<\/td>Contact sports or sports with a high risk of falls (skiing, horseback riding, gymnastics).<\/td><\/tr>
Cardiovascular exercises and aerobic exercise such as walking at a light pace.<\/td>Impact exercises that generate sudden changes in direction.<\/td><\/tr>
Low-impact aerobic exercises such as swimming and aquagym.<\/td>Bottled diving (serious risk to the fetus).<\/td><\/tr>
Prenatal Pilates and yoga to protect each joint.<\/td>Activities in environments with excessive heat (Hot Yoga).<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Adaptations at each stage of pregnancy<\/strong><\/h2>\n\n\n\n

Your training plan and exercise routines<\/a> They should evolve as the gestation progresses. This is how you should adapt your type of physical activity in each trimester:<\/p>\n\n\n\n

First quarter<\/strong><\/h3>\n\n\n\n

Physically your body hasn't changed much on the outside, but on the inside there is a revolution. It's normal to feel extreme fatigue.<\/p>\n\n\n\n