Pregnancy can also be a good time to start exercising.

Physical exercise, always tailored to individual circumstances, is essential at any stage of life. For women, it also provides specific benefits that directly impact their health. “For women, exercise is very important for the skeleton and cardiovascular system,” says Dr. Eva Ferrer, a specialist in Physical Education and Sports Medicine at the Sports Medicine Unit of Hospital Clínic Barcelona . She also emphasizes that physical activity “can help relieve menstrual pain.” However, if there's one time when staying active is especially important, it's during pregnancy.

Exercising during pregnancy helps improve the mother's overall health and reduces the risk of developing complications such as preeclampsia, hypertension, gestational diabetes, excessive weight gain, and postpartum depression. "When we talk about exercise during pregnancy, we also mean exercising during and after childbirth," notes Dr. Ferrer, explaining that staying active allows the body to better prepare for the physical challenges of these stages. The benefits also extend to the fetus. Physical activity during pregnancy can reduce complications during childbirth and the risk of stillbirth.

When we talk about exercise during pregnancy, it also applies to childbirth and the postpartum period. Dr. Eva Ferrer, Specialist in Physical Education and Sports Medicine at the Hospital Clínic Barcelona

Every pregnancy is unique, so exercise should be tailored to each woman's personal circumstances. Even so, general recommendations suggest physical activity three to five days a week, at a moderate intensity, combining aerobic and strength training. Contrary to popular belief, pregnancy can also be a good time to begin physical exercise. "If you've never exercised before, you can start with progressive exercises," says Sandra Escolà, pregnancy physical trainer at the Sports Medicine Unit of Hospital Clínic Barcelona.

Among the safest activities are brisk walking , swimming or water exercises , stationary biking , yoga , and Pilates . As long as they are practiced under professional supervision, other activities can be incorporated. "Exercise during pregnancy is safe, but we need to seek professional guidance," warns Dr. Ferrer. It's also important to avoid physical activity in high temperatures and stay well hydrated . Contact activities, activities at high altitudes (due to the risk of limiting oxygenation), and those that involve a risk of falling are discouraged.

In addition to maintaining a regular physical activity routine, exercising your pelvic floor muscles is also essential during pregnancy. “The key structures, the pelvic floor and abdomen, require other functions,” explains Escolà. Properly working this area helps prevent urinary incontinence and prepare the body for childbirth and the postpartum period. “Kegel exercises work the pelvic floor in isolation,” notes Escolà, referring to one of the recommended techniques for strengthening these muscles.

Physical activity during pregnancy is not only advisable, but essential for the health of both mother and baby. "Unless there are any contraindications, you should exercise," says Escolà. Even so, there are situations in which it should be avoided or only performed under professional supervision. These include heart or lung diseases, pregnancies with a risk of premature birth , multiple pregnancies, or cases of severe anemia, among others.

The main structures, which are the pelvic floor and abdomen, require other needs. Sandra Escolà, Pregnancy Physical Trainer at the Sports Medicine Unit of Hospital Clínic Barcelona

Although physical activity is an important part of preparing for pregnancy, childbirth, and the postpartum period, it is not the only important factor. Adopting healthy habits is key to maintaining optimal health. Following a balanced diet is a priority, as excessive weight gain can hinder both delivery and recovery. As the pregnancy progresses, it is recommended to divide your intake : eat smaller amounts but more frequently. Furthermore, it is essential to abandon toxic habits such as alcohol and tobacco, as they can cause alterations in fetal development.

During pregnancy, cavities, gum infections, and periodontal disease are also common. To avoid complications, it's important to maintain proper oral hygiene and attend regular dental checkups.

As for sexual intercourse , it is not generally contraindicated, except in specific situations such as risk of miscarriage, vaginal bleeding, rupture of the amniotic sac, or threatened premature labor. It is important to emphasize that, in these cases, the contraindication is not limited exclusively to penetration. Orgasm, by causing uterine contractions, can also be harmful.