The motivation that a baby provides for adopting healthy behaviors makes pregnancy an ideal time for positive lifestyle changes . Among these are: The regular practice of physical exercise; A balanced and varied diet. Obesity , sedentary lifestyle , and excessive weight gain during pregnancy are increasing, and are associated with complications for the woman, for the pregnancy and for the baby. Benefits of exercise during pregnancy Traditionally, physical exercise during pregnancy was discouraged, based on principles (now known to be incorrect) that it could increase the risk of miscarriage and preterm birth (before 37 weeks). In fact, those associations were not scientifically proven and there are multiple studies that prove the benefits of regular physical activity during pregnancy . Among these benefits, the following stand out: Lower incidence of pre-eclampsia (hypertension in pregnant women) and gestational diabetes; Less weight gain; Decrease in the need for cesarean; Faster labor and less need for induction; Improvement of some complaints associated with pregnancy such as insomnia, back pain, pelvic pain, constipation and swelling; Lower incidence of postpartum depression; Faster normal weight regain after delivery. Based on this evidence, it is up to health professionals to clarify and e ncourage the practice of exercise during pregnancy . And it is up to pregnant women to take an active role, adopting healthy lifestyles. Recommendations for the practice of physical exercise in pregnancy In 2020, the American College of Obstetricians and Gynecologists recommended the following: In the absence of medical or obstetric complications, pregnant women should exercise moderately, for at least 30 minutes a day, most or all days of the week. These recommendations are valid for both physically active and sedentary women prior to pregnancy. Are there any contraindications? Possible contraindications for the practice of physical exercise must be evaluated by the physician who follows the pregnancy and include: Existence of an increased risk of preterm birth; Diabetes; Thyroid diseases; Heart diseases; Epilepsy or asthma (if poorly controlled); Severe anemia; Heavy smokers (> 20 cigarettes/day). Type of exercise recommended in pregnancy Aerobic and/or resistance exercise is recommended. Strength , weight , and flexibility exercises should be included in the workout plan, as well as stretching exercises . Extensive and extreme stretching should be avoided, due to the risk of joint and ligament damage. The practice of exercise in water seems to be the preferred in pregnancy, as it promotes the reduction of swelling, the force exerted on the joints is less and there is no risk of imbalance or falling. Physical activity of moderate intensity is recommended, until 70% of the maximum heart rate is reached. A simple way to assess the intended intensity is through the talk test , that is, with a moderate degree of physical activity, as intended at this stage, the pregnant woman is able to have a normal conversation while exercising . Exercises to avoid Activities with a high risk of falling or abdominal trauma; Activities that require jumping movements or quick changes of direction; Exercises in the supine position (lying on the back); Resistance training with lifting very heavy weights; Intense repetitive isometric exercises. Other special precautions and care Maintain abundant oral hydration during physical activity; It is advisable for pregnant women to have a light meal 30-60 minutes before the exercise session; In the case of aquatic physical activity, the water temperature must not exceed 35 o C; Avoided very hot and humid places. Situations in which exercise should be discontinued Pregnant women should stop exercising in the following situations : Vaginal bleeding; Muscle weakness; Shortness of breath prior to exertion; Chest pain; Dizziness; Headache; Decreased fetal movements; Threat of preterm birth; Loss of amniotic fluid. In the end, the most important thing is to have happy pregnant women , who enjoy a calm and serene pregnancy , with healthier children at birth and in infancy . As an obstetrician, I have no doubt that exercise during pregnancy is a big step in that direction . Author : Cátia Ferreira Meet the obstetrics-gynecology clinical team from Hospital da Luz network. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
