Pregnancy is not an illness but a natural phase of life. And precisely because it is such an important time, taking care of yourself is essential. Among the many things you can do to feel better and prepare for childbirth, physical activity is one of the most effective and underrated.
It’s Normal to Move Less… But Moving Is Good
During pregnancy, it is common to reduce movement, especially at the beginning, due to tiredness, fear, or doubts. But today we know, thanks to many studies, that a sedentary lifestyle can increase the risk of developing problems such as gestational diabetes or high blood pressure.
If your pregnancy is normal and without complications, it is recommended to maintain (or start!) regular physical activity, even after birth. You don’t need to become an athlete: simple daily movements can make a difference.
When to Avoid Physical Activity
However, there are some conditions in which it is better to avoid or stop exercising. If you have any of these symptoms or situations, always talk to your doctor or midwife:
- Bleeding
- Significant anemia
- High blood pressure
- Rupture of membranes
- Cardiovascular diseases
- Unusual pain, dizziness, or swelling
- Reduced fetal movements
- Shortness of breath before starting activity
All the Benefits of Movement During Pregnancy
Physical activity during pregnancy helps you to:
- Feel more energetic
- Reduce back and pelvic pain
- Improve circulation and breathing
- Keep weight under control
- Lower the risk of gestational diabetes and pre-eclampsia
- Train the pelvic floor (also useful for incontinence)
- Support a shorter labor and reduce the risk of premature birth
And After Birth?
Continuing to move is also good in the postpartum period. It helps to:
- Improve mood
- Reduce anxiety and depression
- Promote physical recovery
- Naturally regain your pre-pregnancy weight
If you are breastfeeding, don’t worry: physical activity does not change the quantity or quality of your milk. However, very intense exercise can temporarily increase the acidity of the milk. In these cases, it’s better to nurse before working out.
How to Start?
Ideally, move at least 30 minutes a day, 5 days a week. The best activities are gentle and consistent:
- Walking (preferably on flat ground in the last trimester)
- Swimming
- Gentle gymnastics
- Pregnancy-specific yoga or Pilates
Even slightly more active walks, like fitwalking or Nordic walking, are great for staying fit and, why not, socializing.
Some Practical Tips
- Always drink water before, during, and after exercise
- Avoid the hottest hours of the day
- Choose comfortable and breathable clothing
- Listen to your body: if you feel tired, slow down or stop
What to Avoid?
After the third month of pregnancy, avoid:
- Sports with a risk of falling (cycling, horseback riding, skiing)
- Abrupt movements or jumping (volleyball, tennis)
- Very intense training or high-altitude activities
- Scuba diving
Remember: every woman is different. Always talk to your midwife or doctor before starting a new activity. Movement, when done mindfully, can become a valuable ally for your health and your baby’s. Need personalized advice on which activity to choose? Ask your trusted professionals—they are there to support you step by step. 💛