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Movements for Pregnant Women : Safe Workout Guide

During pregnancy, exercise and movement are important for you and your baby. This blog post will provide you with the best and safest way to get going while pregnant.

In this Blog:

How much exercise do I need ?

What are the risks of exercising while pregnant?

What about Cardio ?

Strength & Flexibility

Among pregnant women, sore backs and swollen legs are a few of the common pregnancy symptoms that can be minimized or elevated with exercise and movement. Working Out while pregnant can offer so many health benefits such as a “ boost in mood, a decrease in many pregnancy symptoms, and a quicker postpartum recovery. And your baby may enjoy a fitter heart, lower BMI, and boost in brain health” (What to Expect, 2019)

You don't have to go to the gym everyday while pregnant and exercise heavily in order to reap the health benefits. Simple and consistent movement every other day can be sufficient to make you feel great and improve your health and your baby.

It’s time to take out your gym outfit , because we are about to take you for a run in this blog post.

How much exercise do I need?

The American College of Obstetricians and Gynecologists (ACOG) suggests that expecting moms get at least 30 minutes or more of moderate exercise per day, most (if not all) days of the week.

30 minutes of what ? well, three 10-minute walks during different times of the day should be the equivalent of running for 30 on the treadmill. Keep it simple and consistent. The goal is to get your blood flow going, your joints moving and your heart active. Even some light yard work or cleaning around the house can count towards your daily movement goal.

What are the risks of exercising while pregnant?

Pregnant women can enjoy and benefit from moderate physical activity during pregnancy. As long as you are not kick-boxing or skydiving while pregnant, moderate physical activity in a safe environment should have minimum risks.

Of course, consulting with your physician is a must before starting any exercise program during pregnancy.

What about Cardio ?

Cardiovascular activities can benefit pregnant women and improve blood circulation, muscle tone and endurance. (What to Expect, 2019) Just like cheesecake, when it comes to cardio you have many options. You can walk, swim, or even run (with limitations for speed and intensity of course).

Please note its very important to obtain a clearance from your doctor before starting any Cardiovascular activities while pregnant. Some conditions related to pregnancy can get worse with high intensity movement.

Strength and Flexibility

Strength workouts help maintain and build your muscles. Stronger and more flexible muscles, in turn, help you to bear the weight you gain throughout your pregnancy and protect your joints from injuries as your ligaments relax.(What to Expect, 2019)

Once you get your doctor's approval, here are some of the best mobility and strength exercises:


A pregnancy pilates routine can increase strength in the core which supports your lower back and help you move with more flexibility. Ask around at your local gym or yoga studio for classes tailored to pregnant women, or join a regular class and tell your instructor that you are expecting and want to avoid complex movements.


Barre classes are a mix of yoga, pilates and ballet. They provide an excellent opportunity to improve lower body strength without strong impact on the body. Some of our favorite studios around the city are Studio Australia and Holmes Place


Yoga is an ideal flexibility workout for moms-to-be. It promotes relaxation and flexibility so you can move more freely during your journey. Many yoga studios offer workouts tailored to pregnant women. Look for one near your house or in your neighborhood and get the relaxation going. A couple of our favorite ones around Barcelona are Yoga Lab, Shunia Yoga and Bikram Yoga to name a few.

Make sure you always talk with your doctor before engaging in any type of exercise while pregnant. If certain movements and exercises feels uncomfortable or promotes pain, your probably better off not to continue doing it. Stay safe and share these tips and benefits with other moms-to-be.

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