{"id":4526,"date":"2021-06-28T07:59:33","date_gmt":"2021-06-28T07:59:33","guid":{"rendered":"https:\/\/afipe.es\/?page_id=4526"},"modified":"2025-05-28T17:41:55","modified_gmt":"2025-05-28T17:41:55","slug":"pregnancyexercise-consideraciones","status":"publish","type":"page","link":"https:\/\/afipe.es\/en\/pregnancyexercise-consideraciones\/","title":{"rendered":"Considerations for exercise during pregnancy"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row full_width=&#8221;stretch_row&#8221; custom_css_code=&#8221;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&#8221; css=&#8221;.vc_custom_1626798962361{margin-bottom: 0px !important;background-color: #ffffff !important;}&#8221; el_class=&#8221;custom-quick&#8221;][vc_column css=&#8221;.vc_custom_1584110343608{padding-top: 0px !important;}&#8221;]<div id=\"fullwidth-block-69eb2a775e0d4\" class=\"fullwidth-block clearfix\"  style=\"\"><script type=\"text\/javascript\">if (typeof(gem_fix_fullwidth_position) == \"function\") { gem_fix_fullwidth_position(document.getElementById(\"fullwidth-block-69eb2a775e0d4\")); }<\/script><div class=\"fullwidth-block-inner\"><div class=\"container\"><div class=\"clearboth\"><\/div><style>#thegem-divider-69eb2a775e134 {margin-top: 40px !important;}<\/style><div id=\"thegem-divider-69eb2a775e134\" class=\"gem-divider  \" style=\"\" ><\/div>[vc_column_text css_animation=&#8221;bottom-to-top&#8221;]<\/p>\n<h1 class=\"title-h1\" style=\"text-align: center;\"><span style=\"color: #333333; text-transform: uppercase;\">consideraTIONS for exercise during pregnancy<\/span><\/h1>\n<p>[\/vc_column_text]<div class=\"clearboth\"><\/div><style>#thegem-divider-69eb2a775e15f {margin-top: 40px !important;}<\/style><div id=\"thegem-divider-69eb2a775e15f\" class=\"gem-divider  \" style=\"\" ><\/div>[vc_column_text css=&#8221;&#8221; css_animation=&#8221;bottom-to-top&#8221;]<\/p>\n<p class=\"styled-subtitle\" style=\"text-align: center;\"><em><span style=\"color: #808080; display: inline-block; max-width: 1000px;\">Next, you will\u00a0 see considerations to take into account for the practice of exercise during pregnancy, extracted from the &#8220;Clinical guidelines for physical exercise during pregnancy&#8221; published by this research group (<a href=\"https:\/\/portal.guiasalud.es\/gpc\/actividad-fisica-embarazo\/\" target=\"_blank\" rel=\"noopener\">see here<\/a>).<\/span><\/em><\/p>\n<p>[\/vc_column_text]<div class=\"clearboth\"><\/div><style>#thegem-divider-69eb2a775e181 {margin-top: 40px !important;}<\/style><div id=\"thegem-divider-69eb2a775e181\" class=\"gem-divider  \" style=\"\" ><\/div><div class=\"quickfinder quickfinder-style-classic quickfinder-binded row inline-row quickfinder-icon-position-top quickfinder-alignment-center quickfinder-title-bold\" data-hover-icon-color=\"#12f0b1\" data-hover-box-color=\"#ffffff\" data-hover-border-color=\"#ffffff\" data-hover-title-color=\"#000000\" data-hover-description-color=\"#000000\"><div id=\"post-490\" data-ll-finish-delay=\"200\" class=\"quickfinder-item inline-column col-md-4 col-sm-6 col-xs-12 quickfinder-item-effect-simple icon-size-medium quickfinder-box-style-soft-outlined lazy-loading post-490 thegem_qf_item type-thegem_qf_item status-publish\" data-ll-item-delay=\"0\"> <div class=\"quickfinder-item-box\" style=\"border-color: #484a58;\"> <div class=\"quickfinder-item-inner\"> <div class=\"quickfinder-item-image\"> <div class=\"quickfinder-item-image-content lazy-loading-item\" data-ll-item-delay=\"0\" data-ll-effect=\"clip\"> <div class=\"quickfinder-item-image-wrapper\"> <div class=\"gem-icon gem-icon-pack-material gem-icon-size-medium gem-icon-shape-circle gem-simple-icon\" style=\"opacity: 1;\"><div class=\"gem-icon-inner\" style=\"\"><span class=\"gem-icon-half-1\" style=\"color: #00bcd4;\"><span class=\"back-angle\">&#xf11e;<\/span><\/span><span class=\"gem-icon-half-2\" style=\"color: #00bcd4;\"><span class=\"back-angle\">&#xf11e;<\/span><\/span><\/div><\/div> <\/div> <\/div> <\/div> <div class=\"quickfinder-item-info-wrapper\"> <div class=\"quickfinder-item-info lazy-loading-item\" data-ll-item-delay=\"200\" data-ll-effect=\"fading\"> <div class=\"quickfinder-item-title\" style=\"color: #99a9b5;\">Absolute and relative contraindications<\/div> <\/div> <\/div> <\/div> <\/div> <a href=\"#contraindicaciones\" target=\"_self\" class=\"quickfinder-item-link\"><\/a> <\/div> <div id=\"post-491\" data-ll-finish-delay=\"200\" class=\"quickfinder-item inline-column col-md-4 col-sm-6 col-xs-12 quickfinder-item-effect-simple icon-size-medium quickfinder-box-style-soft-outlined lazy-loading post-491 thegem_qf_item type-thegem_qf_item status-publish\" data-ll-item-delay=\"0\"> <div class=\"quickfinder-item-box\" style=\"border-color: #484a58;\"> <div class=\"quickfinder-item-inner\"> <div class=\"quickfinder-item-image\"> <div class=\"quickfinder-item-image-content lazy-loading-item\" data-ll-item-delay=\"0\" data-ll-effect=\"clip\"> <div class=\"quickfinder-item-image-wrapper\"> <div class=\"gem-icon gem-icon-pack-material gem-icon-size-medium gem-icon-shape-circle gem-simple-icon\" style=\"opacity: 1;\"><div class=\"gem-icon-inner\" style=\"\"><span class=\"gem-icon-half-1\" style=\"color: #8f6cff;\"><span class=\"back-angle\">&#xf16c;<\/span><\/span><span class=\"gem-icon-half-2\" style=\"color: #8f6cff;\"><span class=\"back-angle\">&#xf16c;<\/span><\/span><\/div><\/div> <\/div> <\/div> <\/div> <div class=\"quickfinder-item-info-wrapper\"> <div class=\"quickfinder-item-info lazy-loading-item\" data-ll-item-delay=\"200\" data-ll-effect=\"fading\"> <div class=\"quickfinder-item-title\" style=\"color: #99a9b5;\">Basic recommendations<\/div> <\/div> <\/div> <\/div> <\/div> <a href=\"#recomendaciones\" target=\"_self\" class=\"quickfinder-item-link\"><\/a> <\/div> <div id=\"post-492\" data-ll-finish-delay=\"200\" class=\"quickfinder-item inline-column col-md-4 col-sm-6 col-xs-12 quickfinder-item-effect-simple icon-size-medium quickfinder-box-style-soft-outlined lazy-loading post-492 thegem_qf_item type-thegem_qf_item status-publish\" data-ll-item-delay=\"0\"> <div class=\"quickfinder-item-box\" style=\"border-color: #484a58;\"> <div class=\"quickfinder-item-inner\"> <div class=\"quickfinder-item-image\"> <div class=\"quickfinder-item-image-content lazy-loading-item\" data-ll-item-delay=\"0\" data-ll-effect=\"clip\"> <div class=\"quickfinder-item-image-wrapper\"> <div class=\"gem-icon gem-icon-pack-material gem-icon-size-medium gem-icon-shape-circle gem-simple-icon\" style=\"opacity: 1;\"><div class=\"gem-icon-inner\" style=\"\"><span class=\"gem-icon-half-1\" style=\"color: #3f99ff;\"><span class=\"back-angle\">&#xf1ab;<\/span><\/span><span class=\"gem-icon-half-2\" style=\"color: #3f99ff;\"><span class=\"back-angle\">&#xf1ab;<\/span><\/span><\/div><\/div> <\/div> <\/div> <\/div> <div class=\"quickfinder-item-info-wrapper\"> <div class=\"quickfinder-item-info lazy-loading-item\" data-ll-item-delay=\"200\" data-ll-effect=\"fading\"> <div class=\"quickfinder-item-title\" style=\"color: #99a9b5;\">Situations to take into account<\/div> <\/div> <\/div> <\/div> <\/div> <a href=\"#situaciones\" target=\"_self\" class=\"quickfinder-item-link\"><\/a> <\/div> <div id=\"post-4577\" data-ll-finish-delay=\"200\" class=\"quickfinder-item inline-column col-md-4 col-sm-6 col-xs-12 quickfinder-item-effect-simple icon-size-medium quickfinder-box-style-soft-outlined lazy-loading post-4577 thegem_qf_item type-thegem_qf_item status-publish\" data-ll-item-delay=\"0\"> <div class=\"quickfinder-item-box\" style=\"border-color: #484a58;\"> <div class=\"quickfinder-item-inner\"> <div class=\"quickfinder-item-image\"> <div class=\"quickfinder-item-image-content lazy-loading-item\" data-ll-item-delay=\"0\" data-ll-effect=\"clip\"> <div class=\"quickfinder-item-image-wrapper\"> <div class=\"gem-icon gem-icon-pack-material gem-icon-size-medium gem-icon-shape-circle gem-simple-icon\" style=\"opacity: 1;\"><div class=\"gem-icon-inner\" style=\"\"><span class=\"gem-icon-half-1\" style=\"color: #ffd54f;\"><span class=\"back-angle\">&#xf1ff;<\/span><\/span><span class=\"gem-icon-half-2\" style=\"color: #ffd54f;\"><span class=\"back-angle\">&#xf1ff;<\/span><\/span><\/div><\/div> <\/div> <\/div> <\/div> <div class=\"quickfinder-item-info-wrapper\"> <div class=\"quickfinder-item-info lazy-loading-item\" data-ll-item-delay=\"200\" data-ll-effect=\"fading\"> <div class=\"quickfinder-item-title\" style=\"color: #99a9b5;\">Postural hygiene<\/div> <\/div> <\/div> <\/div> <\/div> <a href=\"#higiene\" target=\"_self\" class=\"quickfinder-item-link\"><\/a> <\/div> <div id=\"post-495\" data-ll-finish-delay=\"200\" class=\"quickfinder-item inline-column col-md-4 col-sm-6 col-xs-12 quickfinder-item-effect-simple icon-size-medium quickfinder-box-style-soft-outlined lazy-loading post-495 thegem_qf_item type-thegem_qf_item status-publish\" data-ll-item-delay=\"0\"> <div class=\"quickfinder-item-box\" style=\"border-color: #484a58;\"> <div class=\"quickfinder-item-inner\"> <div class=\"quickfinder-item-image\"> <div class=\"quickfinder-item-image-content lazy-loading-item\" data-ll-item-delay=\"0\" data-ll-effect=\"clip\"> <div class=\"quickfinder-item-image-wrapper\"> <div class=\"gem-icon gem-icon-pack-material gem-icon-size-medium gem-icon-shape-circle gem-simple-icon\" style=\"opacity: 1;\"><div class=\"gem-icon-inner\" style=\"\"><span class=\"gem-icon-half-1\" style=\"color: #ff9437;\"><span class=\"back-angle\">&#xf5d4;<\/span><\/span><span class=\"gem-icon-half-2\" style=\"color: #ff9437;\"><span class=\"back-angle\">&#xf5d4;<\/span><\/span><\/div><\/div> <\/div> <\/div> <\/div> <div class=\"quickfinder-item-info-wrapper\"> <div class=\"quickfinder-item-info lazy-loading-item\" data-ll-item-delay=\"200\" data-ll-effect=\"fading\"> <div class=\"quickfinder-item-title\" style=\"color: #99a9b5;\">Recommended load and intensity<\/div> <\/div> <\/div> <\/div> <\/div> <a href=\"#carga\" target=\"_self\" class=\"quickfinder-item-link\"><\/a> <\/div> <div id=\"post-496\" data-ll-finish-delay=\"200\" class=\"quickfinder-item inline-column col-md-4 col-sm-6 col-xs-12 quickfinder-item-effect-simple icon-size-medium quickfinder-box-style-soft-outlined lazy-loading post-496 thegem_qf_item type-thegem_qf_item status-publish\" data-ll-item-delay=\"0\"> <div class=\"quickfinder-item-box\" style=\"border-color: #484a58;\"> <div class=\"quickfinder-item-inner\"> <div class=\"quickfinder-item-image\"> <div class=\"quickfinder-item-image-content lazy-loading-item\" data-ll-item-delay=\"0\" data-ll-effect=\"clip\"> <div class=\"quickfinder-item-image-wrapper\"> <div class=\"gem-icon gem-icon-pack-material gem-icon-size-medium gem-icon-shape-circle gem-simple-icon\" style=\"opacity: 1;\"><div class=\"gem-icon-inner\" style=\"\"><span class=\"gem-icon-half-1\" style=\"color: #f44336;\"><span class=\"back-angle\">&#xf156;<\/span><\/span><span class=\"gem-icon-half-2\" style=\"color: #f44336;\"><span class=\"back-angle\">&#xf156;<\/span><\/span><\/div><\/div> <\/div> <\/div> <\/div> <div class=\"quickfinder-item-info-wrapper\"> <div class=\"quickfinder-item-info lazy-loading-item\" data-ll-item-delay=\"200\" data-ll-effect=\"fading\"> <div class=\"quickfinder-item-title\" style=\"color: #99a9b5;\">Pelvic floor strengthening<\/div> <\/div> <\/div> <\/div> <\/div> <a href=\"#suelo\" target=\"_self\" class=\"quickfinder-item-link\"><\/a> <\/div> <\/div><\/div><\/div><\/div>[\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n<h3 id=\"contraindicaciones\" style=\"text-align: center;\">Contraindications for exercising during pregnancy<\/h3>\n<p style=\"text-align: center;\">It is essential to see a health professional before starting any exercise during pregnancy. As you will see below (according to the most important clinical guidelines on this subject) there are two types of contraindications; the absolute ones in which exercise is completely contraindicated and the relative ones in which the health professional must be the one who assesses the risks\/benefits of exercise.<\/p>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/2&#8243;][vc_column_text]<\/p>\n<h5 style=\"text-align: center;\"><em><span style=\"color: #99ccff;\">absolute contraindications<\/span><\/em><\/h5>\n<ul>\n<li style=\"text-align: justify;\">Premature rupture of membranes.<\/li>\n<li style=\"text-align: justify;\">Threat of preterm labor in current pregnancy.<\/li>\n<li style=\"text-align: justify;\">History of preterm birth.<\/li>\n<li style=\"text-align: justify;\">Placenta previa after the 20th week of gestation.<\/li>\n<li style=\"text-align: justify;\">Preeclampsia.<\/li>\n<li style=\"text-align: justify;\">Incompetent cervix.<\/li>\n<li style=\"text-align: justify;\">Retarded intrauterine growth (RIG).<\/li>\n<li style=\"text-align: justify;\">Multiple pregnancy.<\/li>\n<li style=\"text-align: justify;\">Uncontrolled type I diabetes.<\/li>\n<li style=\"text-align: justify;\">Uncontrolled hypertension.<\/li>\n<li style=\"text-align: justify;\">Uncontrolled thyroid disease.<\/li>\n<li style=\"text-align: justify;\">Other serious cardiovascular, respiratory or similar disorders.<\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_column_text]<\/p>\n<h5 style=\"text-align: center;\"><em><strong><span style=\"color: #99ccff;\">relative contraindications<\/span><\/strong><\/em><\/h5>\n<ul>\n<li>Recurrent losses from previous pregnancies.<\/li>\n<li>Gestational hypertension with adequate medical control.<\/li>\n<li>Mild\/moderate cardiovascular or respiratory diseases.<\/li>\n<li>Symptomatic anemia.<\/li>\n<li>Malnutrition.<\/li>\n<li>Eating Disorders.<\/li>\n<li>Twin pregnancy after week 28.<\/li>\n<li>Other significant medical complications.<\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row full_width=&#8221;stretch_row&#8221; css=&#8221;.vc_custom_1626868161706{margin-bottom: 0px !important;background-color: #ffffff !important;}&#8221;][vc_column css=&#8221;.vc_custom_1584109499466{padding-top: 0px !important;}&#8221;]<div id=\"fullwidth-block-69eb2a775fc48\" class=\"fullwidth-block clearfix\"  style=\"background-color: #ffffff;\"><script type=\"text\/javascript\">if (typeof(gem_fix_fullwidth_position) == \"function\") { gem_fix_fullwidth_position(document.getElementById(\"fullwidth-block-69eb2a775fc48\")); }<\/script><div class=\"fullwidth-block-inner\"><div class=\"container\"><div class=\"clearboth\"><\/div><style>#thegem-divider-69eb2a775fd32 {margin-top: 50px !important;}<\/style><div id=\"thegem-divider-69eb2a775fd32\" class=\"gem-divider  \" style=\"\" ><\/div>[vc_column_text]<\/p>\n<div id=\"recomendaciones\" class=\"title-h5\" style=\"text-align: center;\"><span style=\"letter-spacing: 8px; color: #808080;\">basic recommendations to have<\/span><\/div>\n<p>[\/vc_column_text][vc_column_text]<\/p>\n<div class=\"title-h2\" style=\"text-align: center;\"><span style=\"color: #333333;\">an active and healthy pregnancy<\/span><\/div>\n<p>[\/vc_column_text]<div class=\"clearboth\"><\/div><style>#thegem-divider-69eb2a775fd65 {margin-top: 50px !important;}<\/style><div id=\"thegem-divider-69eb2a775fd65\" class=\"gem-divider  \" style=\"\" ><\/div>[vc_row_inner][vc_column_inner offset=&#8221;vc_col-lg-4 vc_col-md-4 vc_col-xs-12&#8243;][vc_column_text]<\/p>\n<div class=\"title-xlarge\"><span style=\"color: #3f99ff;\">01.<\/span><\/div>\n<p>[\/vc_column_text]<div class=\"clearboth\"><\/div><style>#thegem-divider-69eb2a775fd8a {margin-top: -15px !important;}<\/style><div id=\"thegem-divider-69eb2a775fd8a\" class=\"gem-divider  \" style=\"\" ><\/div>[vc_column_text]<\/p>\n<div class=\"title-h4\">stay active<\/div>\n<p>[\/vc_column_text]<div class=\"clearboth\"><\/div><style>#thegem-divider-69eb2a775fdac {margin-top: 25px !important;}<\/style><div id=\"thegem-divider-69eb2a775fdac\" class=\"gem-divider  \" style=\"\" ><\/div>[vc_column_text]<\/p>\n<p style=\"text-align: justify;\">Every woman without medical contraindications should be physically active during pregnancy.<\/p>\n<p>[\/vc_column_text][\/vc_column_inner][vc_column_inner offset=&#8221;vc_col-lg-4 vc_col-md-4 vc_col-xs-12&#8243;][vc_column_text]<\/p>\n<div class=\"title-xlarge\"><span style=\"color: #00bcd4;\">02.<\/span><\/div>\n<p>[\/vc_column_text]<div class=\"clearboth\"><\/div><style>#thegem-divider-69eb2a775fdcc {margin-top: -15px !important;}<\/style><div id=\"thegem-divider-69eb2a775fdcc\" class=\"gem-divider  \" style=\"\" ><\/div>[vc_column_text]<\/p>\n<div class=\"title-h4\">scheduled exercise<\/div>\n<p>[\/vc_column_text]<div class=\"clearboth\"><\/div><style>#thegem-divider-69eb2a775fdec {margin-top: 25px !important;}<\/style><div id=\"thegem-divider-69eb2a775fdec\" class=\"gem-divider  \" style=\"\" ><\/div>[vc_column_text]<\/p>\n<p style=\"text-align: justify;\">To be active, the best option is to carry out exercise within a program supervised and developed by a professional, or at <em><strong>least<\/strong> <\/em>have professional advice.<\/p>\n<p>[\/vc_column_text][\/vc_column_inner][vc_column_inner offset=&#8221;vc_col-lg-4 vc_col-md-4 vc_col-xs-12&#8243;][vc_column_text]<\/p>\n<div class=\"title-xlarge\"><span style=\"color: #4ed2b3;\">03.<\/span><\/div>\n<p>[\/vc_column_text]<div class=\"clearboth\"><\/div><style>#thegem-divider-69eb2a775fe0b {margin-top: -15px !important;}<\/style><div id=\"thegem-divider-69eb2a775fe0b\" class=\"gem-divider  \" style=\"\" ><\/div>[vc_column_text]<\/p>\n<div class=\"title-h4\">physical activity level<\/div>\n<p>[\/vc_column_text]<div class=\"clearboth\"><\/div><style>#thegem-divider-69eb2a775fe29 {margin-top: 25px !important;}<\/style><div id=\"thegem-divider-69eb2a775fe29\" class=\"gem-divider  \" style=\"\" ><\/div>[vc_column_text]<\/p>\n<p style=\"text-align: justify;\">Accumulate (at least) <strong>150 minutes per week<\/strong> of moderate-intensity physical activity each week.<\/p>\n<p>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner][vc_column_inner offset=&#8221;vc_col-lg-4 vc_col-md-4 vc_col-xs-12&#8243;][vc_column_text]<\/p>\n<div class=\"title-xlarge\"><span style=\"color: #a7cfa7;\">04.<\/span><\/div>\n<p>[\/vc_column_text]<div class=\"clearboth\"><\/div><style>#thegem-divider-69eb2a775fe46 {margin-top: -15px !important;}<\/style><div id=\"thegem-divider-69eb2a775fe46\" class=\"gem-divider  \" style=\"\" ><\/div>[vc_column_text]<\/p>\n<div class=\"title-h4\">practice frequency<\/div>\n<p>[\/vc_column_text]<div class=\"clearboth\"><\/div><style>#thegem-divider-69eb2a775fe62 {margin-top: 25px !important;}<\/style><div id=\"thegem-divider-69eb2a775fe62\" class=\"gem-divider  \" style=\"\" ><\/div>[vc_column_text]<\/p>\n<p style=\"text-align: justify;\">Physical activity must be carried out for at least <em>three days a week<\/em>, although always taking into account the minimum physical activity marked above.<\/p>\n<p>[\/vc_column_text][\/vc_column_inner][vc_column_inner offset=&#8221;vc_col-lg-4 vc_col-md-4 vc_col-xs-12&#8243;][vc_column_text]<\/p>\n<div class=\"title-xlarge\"><span style=\"color: #339966;\">05.<\/span><\/div>\n<p>[\/vc_column_text]<div class=\"clearboth\"><\/div><style>#thegem-divider-69eb2a775fe7e {margin-top: -15px !important;}<\/style><div id=\"thegem-divider-69eb2a775fe7e\" class=\"gem-divider  \" style=\"\" ><\/div>[vc_column_text]<\/p>\n<div class=\"title-h4\">type of activities<\/div>\n<p>[\/vc_column_text]<div class=\"clearboth\"><\/div><style>#thegem-divider-69eb2a775fe9b {margin-top: 25px !important;}<\/style><div id=\"thegem-divider-69eb2a775fe9b\" class=\"gem-divider  \" style=\"\" ><\/div>[vc_column_text]<\/p>\n<p style=\"text-align: justify;\">Trying to improve aerobic endurance, light muscle strength, balance and motor coordination, flexibility and pelvic floor work.<\/p>\n<p>[\/vc_column_text][\/vc_column_inner][vc_column_inner offset=&#8221;vc_col-lg-4 vc_col-md-4 vc_col-xs-12&#8243;][vc_column_text]<\/p>\n<div class=\"title-xlarge\"><span style=\"color: #008000;\">06.<\/span><\/div>\n<p>[\/vc_column_text]<div class=\"clearboth\"><\/div><style>#thegem-divider-69eb2a775feb6 {margin-top: -15px !important;}<\/style><div id=\"thegem-divider-69eb2a775feb6\" class=\"gem-divider  \" style=\"\" ><\/div>[vc_column_text]<\/p>\n<div class=\"title-h4\">supine position<\/div>\n<p>[\/vc_column_text]<div class=\"clearboth\"><\/div><style>#thegem-divider-69eb2a775fed2 {margin-top: 25px !important;}<\/style><div id=\"thegem-divider-69eb2a775fed2\" class=\"gem-divider  \" style=\"\" ><\/div>[vc_column_text]<\/p>\n<p style=\"text-align: justify;\">If dizziness, nausea or tachycardia occur during exercise in this position, they should avoid this work position.<\/p>\n<p>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner]<\/div><\/div><\/div>[\/vc_column][\/vc_row][vc_row css=&#8221;.vc_custom_1586773637372{margin-bottom: 0px !important;}&#8221;][vc_column]<div class=\"clearboth\"><\/div><style>#thegem-divider-69eb2a775ff20 {margin-top: 60px !important;}<\/style><div id=\"thegem-divider-69eb2a775ff20\" class=\"gem-divider  divider-hidden\" style=\"\" ><\/div>[vc_column_text css_animation=&#8221;bottom-to-top&#8221;]<\/p>\n<h2 id=\"situaciones\" style=\"text-align: center;\"><span style=\"color: #222222;\">factors to consider <span class=\"light\">during pregnancy<\/span><\/span><\/h2>\n<p>[\/vc_column_text]<div class=\"clearboth\"><\/div><style>#thegem-divider-69eb2a775ff50 {margin-top: 50px !important;}<\/style><div id=\"thegem-divider-69eb2a775ff50\" class=\"gem-divider  \" style=\"\" ><\/div>[vc_row_inner el_class=&#8221;border-box&#8221;][vc_column_inner width=&#8221;1\/2&#8243; offset=&#8221;vc_col-lg-3 vc_col-md-3 vc_col-xs-12&#8243;]<div class=\"lazy-loading\" data-ll-item-delay=\"0\"><div class=\"gem-textbox  lazy-loading-item centered-box\"  data-ll-effect=\"move-up\" ><div class=\"gem-textbox-inner\" style=\"\"><div class=\"gem-textbox-content\" style=\"background-color: #f0f3f2;background-position: center top;padding-bottom: 130px;\"><div class=\"centered-box\"><div class=\"gem-icon gem-icon-pack-material gem-icon-size-medium  gem-icon-shape-circle\"  style=\"border-color: #8f6cff;opacity: 1;\"><div class=\"gem-icon-inner\" style=\"background-color: #8f6cff;\"><span class=\"gem-icon-half-1\" style=\"color: #ffffff;\"><span class=\"back-angle\">&#xf1ba;<\/span><\/span><span class=\"gem-icon-half-2\" style=\"color: #ffffff;\"><span class=\"back-angle\">&#xf1ba;<\/span><\/span><\/div><\/div><\/div><div class=\"clearboth\"><\/div><style>#thegem-divider-69eb2a7760027 {margin-top: 40px !important;}<\/style><div id=\"thegem-divider-69eb2a7760027\" class=\"gem-divider  \" style=\"\" ><\/div>[vc_column_text]<\/p>\n<h6 style=\"text-align: center;\">regular character<\/h6>\n<p>[\/vc_column_text][vc_column_text]<\/p>\n<p style=\"text-align: center;\">Exercise during pregnancy should be regular, never occasional.<\/p>\n<p>[\/vc_column_text]<\/div><\/div><div class=\"gem-textbox-bottom gem-textbox-bottom-note-2\"><svg width=\"100%\" height=\"28\" style=\"fill: #f0f3f2;\"><defs><pattern id=\"pattern-1777019511-51\" x=\"10\" y=\"-1\" width=\"20\" height=\"28\" patternUnits=\"userSpaceOnUse\" ><path d=\"M20,8V0H0v8c3.314,0,6,2.687,6,6c0,3.313-2.686,6-6,6v8h20v-8c-3.313,0-6-2.687-6-6C14,10.687,16.687,8,20,8z\" \/><\/pattern><\/defs><rect x=\"0\" y=\"-1\" width=\"100%\" height=\"28\" style=\"fill: url(#pattern-1777019511-51);\" \/><\/svg><\/div><\/div><\/div>[\/vc_column_inner][vc_column_inner width=&#8221;1\/2&#8243; offset=&#8221;vc_col-lg-3 vc_col-md-3 vc_col-xs-12&#8243;]<div class=\"lazy-loading\" data-ll-item-delay=\"0\"><div class=\"gem-textbox  lazy-loading-item centered-box\"  data-ll-effect=\"move-up\" ><div class=\"gem-textbox-inner\" style=\"\"><div class=\"gem-textbox-content\" style=\"background-color: #f0f3f2;background-position: center top;padding-bottom: 130px;\"><div class=\"centered-box\"><div class=\"gem-icon gem-icon-pack-material gem-icon-size-medium  gem-icon-shape-circle\"  style=\"border-color: #3f99ff;opacity: 1;\"><div class=\"gem-icon-inner\" style=\"background-color: #3f99ff;\"><span class=\"gem-icon-half-1\" style=\"color: #ffffff;\"><span class=\"back-angle\">&#xf1ba;<\/span><\/span><span class=\"gem-icon-half-2\" style=\"color: #ffffff;\"><span class=\"back-angle\">&#xf1ba;<\/span><\/span><\/div><\/div><\/div><div class=\"clearboth\"><\/div><style>#thegem-divider-69eb2a7760103 {margin-top: 40px !important;}<\/style><div id=\"thegem-divider-69eb2a7760103\" class=\"gem-divider  \" style=\"\" ><\/div>[vc_column_text]<\/p>\n<h6 style=\"text-align: center;\">hypopressive<\/h6>\n<p>[\/vc_column_text][vc_column_text]<\/p>\n<p style=\"text-align: center;\">Hypopressive exercises should be avoided throughout the pregnancy process.<\/p>\n<p>[\/vc_column_text]<\/div><\/div><div class=\"gem-textbox-bottom gem-textbox-bottom-note-2\"><svg width=\"100%\" height=\"28\" style=\"fill: #f0f3f2;\"><defs><pattern id=\"pattern-1777019511-9\" x=\"10\" y=\"-1\" width=\"20\" height=\"28\" patternUnits=\"userSpaceOnUse\" ><path d=\"M20,8V0H0v8c3.314,0,6,2.687,6,6c0,3.313-2.686,6-6,6v8h20v-8c-3.313,0-6-2.687-6-6C14,10.687,16.687,8,20,8z\" \/><\/pattern><\/defs><rect x=\"0\" y=\"-1\" width=\"100%\" height=\"28\" style=\"fill: url(#pattern-1777019511-9);\" \/><\/svg><\/div><\/div><\/div>[\/vc_column_inner][vc_column_inner width=&#8221;1\/2&#8243; offset=&#8221;vc_col-lg-3 vc_col-md-3 vc_col-xs-12&#8243;]<div class=\"lazy-loading\" data-ll-item-delay=\"0\"><div class=\"gem-textbox  lazy-loading-item centered-box\"  data-ll-effect=\"move-up\" ><div class=\"gem-textbox-inner\" style=\"\"><div class=\"gem-textbox-content\" style=\"background-color: #f0f3f2;background-position: center top;padding-bottom: 130px;\"><div class=\"centered-box\"><div class=\"gem-icon gem-icon-pack-material gem-icon-size-medium  gem-icon-shape-circle\"  style=\"border-color: #00bcd4;opacity: 1;\"><div class=\"gem-icon-inner\" style=\"background-color: #00bcd4;\"><span class=\"gem-icon-half-1\" style=\"color: #ffffff;\"><span class=\"back-angle\">&#xf1ba;<\/span><\/span><span class=\"gem-icon-half-2\" style=\"color: #ffffff;\"><span class=\"back-angle\">&#xf1ba;<\/span><\/span><\/div><\/div><\/div><div class=\"clearboth\"><\/div><style>#thegem-divider-69eb2a77601d9 {margin-top: 40px !important;}<\/style><div id=\"thegem-divider-69eb2a77601d9\" class=\"gem-divider  \" style=\"\" ><\/div>[vc_column_text]<\/p>\n<h6 style=\"text-align: center;\"><span style=\"color: #222222;\">impact<\/span><\/h6>\n<p>[\/vc_column_text][vc_column_text]<\/p>\n<p style=\"text-align: center;\">It is recommended not to perform impact activities during pregnancy.<\/p>\n<p>[\/vc_column_text]<\/div><\/div><div class=\"gem-textbox-bottom gem-textbox-bottom-note-2\"><svg width=\"100%\" height=\"28\" style=\"fill: #f0f3f2;\"><defs><pattern id=\"pattern-1777019511-16\" x=\"10\" y=\"-1\" width=\"20\" height=\"28\" patternUnits=\"userSpaceOnUse\" ><path d=\"M20,8V0H0v8c3.314,0,6,2.687,6,6c0,3.313-2.686,6-6,6v8h20v-8c-3.313,0-6-2.687-6-6C14,10.687,16.687,8,20,8z\" \/><\/pattern><\/defs><rect x=\"0\" y=\"-1\" width=\"100%\" height=\"28\" style=\"fill: url(#pattern-1777019511-16);\" \/><\/svg><\/div><\/div><\/div>[\/vc_column_inner][vc_column_inner width=&#8221;1\/2&#8243; offset=&#8221;vc_col-lg-3 vc_col-md-3 vc_col-xs-12&#8243;]<div class=\"lazy-loading\" data-ll-item-delay=\"0\"><div class=\"gem-textbox  lazy-loading-item centered-box\"  data-ll-effect=\"move-up\" ><div class=\"gem-textbox-inner\" style=\"\"><div class=\"gem-textbox-content\" style=\"background-color: #f0f3f2;background-position: center top;padding-bottom: 105px;\"><div class=\"centered-box\"><div class=\"gem-icon gem-icon-pack-material gem-icon-size-medium  gem-icon-shape-circle\"  style=\"border-color: #4ed2b3;opacity: 1;\"><div class=\"gem-icon-inner\" style=\"background-color: #4ed2b3;\"><span class=\"gem-icon-half-1\" style=\"color: #ffffff;\"><span class=\"back-angle\">&#xf1ba;<\/span><\/span><span class=\"gem-icon-half-2\" style=\"color: #ffffff;\"><span class=\"back-angle\">&#xf1ba;<\/span><\/span><\/div><\/div><\/div><div class=\"clearboth\"><\/div><style>#thegem-divider-69eb2a77602a2 {margin-top: 40px !important;}<\/style><div id=\"thegem-divider-69eb2a77602a2\" class=\"gem-divider  \" style=\"\" ><\/div>[vc_column_text]<\/p>\n<h6 style=\"text-align: center;\">liquids<\/h6>\n<p>[\/vc_column_text][vc_column_text]<\/p>\n<p style=\"text-align: center;\">It is recommended to maintain an adequate fluid intake before and after the activity to be performed.<\/p>\n<p>[\/vc_column_text]<\/div><\/div><div class=\"gem-textbox-bottom gem-textbox-bottom-note-2\"><svg width=\"100%\" height=\"28\" style=\"fill: #f0f3f2;\"><defs><pattern id=\"pattern-1777019511-24\" x=\"10\" y=\"-1\" width=\"20\" height=\"28\" patternUnits=\"userSpaceOnUse\" ><path d=\"M20,8V0H0v8c3.314,0,6,2.687,6,6c0,3.313-2.686,6-6,6v8h20v-8c-3.313,0-6-2.687-6-6C14,10.687,16.687,8,20,8z\" \/><\/pattern><\/defs><rect x=\"0\" y=\"-1\" width=\"100%\" height=\"28\" style=\"fill: url(#pattern-1777019511-24);\" \/><\/svg><\/div><\/div><\/div>[\/vc_column_inner][\/vc_row_inner][vc_row_inner el_class=&#8221;border-box&#8221;][vc_column_inner width=&#8221;1\/2&#8243; offset=&#8221;vc_col-lg-3 vc_col-md-3 vc_col-xs-12&#8243;]<div class=\"lazy-loading\" data-ll-item-delay=\"0\"><div class=\"gem-textbox  lazy-loading-item centered-box\"  data-ll-effect=\"move-up\" ><div class=\"gem-textbox-inner\" style=\"\"><div class=\"gem-textbox-content\" style=\"background-color: #f0f3f2;background-position: center top;padding-bottom: 105px;\"><div class=\"centered-box\"><div class=\"gem-icon gem-icon-pack-material gem-icon-size-medium  gem-icon-shape-circle\"  style=\"border-color: #dd3333;opacity: 1;\"><div class=\"gem-icon-inner\" style=\"background-color: #dd3333;\"><span class=\"gem-icon-half-1\" style=\"color: #ffffff;\"><span class=\"back-angle\">&#xf1ba;<\/span><\/span><span class=\"gem-icon-half-2\" style=\"color: #ffffff;\"><span class=\"back-angle\">&#xf1ba;<\/span><\/span><\/div><\/div><\/div><div class=\"clearboth\"><\/div><style>#thegem-divider-69eb2a776037c {margin-top: 40px !important;}<\/style><div id=\"thegem-divider-69eb2a776037c\" class=\"gem-divider  \" style=\"\" ><\/div>[vc_column_text]<\/p>\n<h6 style=\"text-align: center;\">risk exercises<\/h6>\n<p>[\/vc_column_text][vc_column_text]<\/p>\n<p style=\"text-align: center;\">Activities or sports that potentially pose a risk of falling or trauma should be avoided.<\/p>\n<p>[\/vc_column_text]<\/div><\/div><div class=\"gem-textbox-bottom gem-textbox-bottom-note-2\"><svg width=\"100%\" height=\"28\" style=\"fill: #f0f3f2;\"><defs><pattern id=\"pattern-1777019511-7\" x=\"10\" y=\"-1\" width=\"20\" height=\"28\" patternUnits=\"userSpaceOnUse\" ><path d=\"M20,8V0H0v8c3.314,0,6,2.687,6,6c0,3.313-2.686,6-6,6v8h20v-8c-3.313,0-6-2.687-6-6C14,10.687,16.687,8,20,8z\" \/><\/pattern><\/defs><rect x=\"0\" y=\"-1\" width=\"100%\" height=\"28\" style=\"fill: url(#pattern-1777019511-7);\" \/><\/svg><\/div><\/div><\/div>[\/vc_column_inner][vc_column_inner width=&#8221;1\/2&#8243; offset=&#8221;vc_col-lg-3 vc_col-md-3 vc_col-xs-12&#8243;]<div class=\"lazy-loading\" data-ll-item-delay=\"0\"><div class=\"gem-textbox  lazy-loading-item centered-box\"  data-ll-effect=\"move-up\" ><div class=\"gem-textbox-inner\" style=\"\"><div class=\"gem-textbox-content\" style=\"background-color: #f0f3f2;background-position: center top;padding-bottom: 55px;\"><div class=\"centered-box\"><div class=\"gem-icon gem-icon-pack-material gem-icon-size-medium  gem-icon-shape-circle\"  style=\"border-color: #dd9933;opacity: 1;\"><div class=\"gem-icon-inner\" style=\"background-color: #dd9933;\"><span class=\"gem-icon-half-1\" style=\"color: #ffffff;\"><span class=\"back-angle\">&#xf1ba;<\/span><\/span><span class=\"gem-icon-half-2\" style=\"color: #ffffff;\"><span class=\"back-angle\">&#xf1ba;<\/span><\/span><\/div><\/div><\/div><div class=\"clearboth\"><\/div><style>#thegem-divider-69eb2a7760447 {margin-top: 40px !important;}<\/style><div id=\"thegem-divider-69eb2a7760447\" class=\"gem-divider  \" style=\"\" ><\/div>[vc_column_text]<\/p>\n<h6 style=\"text-align: center;\">environment<\/h6>\n<p>[\/vc_column_text][vc_column_text]<\/p>\n<p style=\"text-align: center;\">Special caution with high temperatures or very humid environments, avoiding hyperthermia (body temperature above 38\u00baC).<\/p>\n<p>[\/vc_column_text]<\/div><\/div><div class=\"gem-textbox-bottom gem-textbox-bottom-note-2\"><svg width=\"100%\" height=\"28\" style=\"fill: #f0f3f2;\"><defs><pattern id=\"pattern-1777019511-75\" x=\"10\" y=\"-1\" width=\"20\" height=\"28\" patternUnits=\"userSpaceOnUse\" ><path d=\"M20,8V0H0v8c3.314,0,6,2.687,6,6c0,3.313-2.686,6-6,6v8h20v-8c-3.313,0-6-2.687-6-6C14,10.687,16.687,8,20,8z\" \/><\/pattern><\/defs><rect x=\"0\" y=\"-1\" width=\"100%\" height=\"28\" style=\"fill: url(#pattern-1777019511-75);\" \/><\/svg><\/div><\/div><\/div>[\/vc_column_inner][vc_column_inner width=&#8221;1\/2&#8243; offset=&#8221;vc_col-lg-3 vc_col-md-3 vc_col-xs-12&#8243;]<div class=\"lazy-loading\" data-ll-item-delay=\"0\"><div class=\"gem-textbox  lazy-loading-item centered-box\"  data-ll-effect=\"move-up\" ><div class=\"gem-textbox-inner\" style=\"\"><div class=\"gem-textbox-content\" style=\"background-color: #f0f3f2;background-position: center top;\"><div class=\"centered-box\"><div class=\"gem-icon gem-icon-pack-material gem-icon-size-medium  gem-icon-shape-circle\"  style=\"border-color: #eeee22;opacity: 1;\"><div class=\"gem-icon-inner\" style=\"background-color: #eeee22;\"><span class=\"gem-icon-half-1\" style=\"color: #ffffff;\"><span class=\"back-angle\">&#xf1ba;<\/span><\/span><span class=\"gem-icon-half-2\" style=\"color: #ffffff;\"><span class=\"back-angle\">&#xf1ba;<\/span><\/span><\/div><\/div><\/div><div class=\"clearboth\"><\/div><style>#thegem-divider-69eb2a7760512 {margin-top: 40px !important;}<\/style><div id=\"thegem-divider-69eb2a7760512\" class=\"gem-divider  \" style=\"\" ><\/div>[vc_column_text]<\/p>\n<h6 style=\"text-align: center;\">breathing<\/h6>\n<p>[\/vc_column_text][vc_column_text]<\/p>\n<p style=\"text-align: center;\">Avoid Valsalva maneuver (maneuver that prevents or hinders the expulsion of air to the outside, by blocking the glottis or keeping the nose and mouth closed.<\/p>\n<p>[\/vc_column_text]<\/div><\/div><div class=\"gem-textbox-bottom gem-textbox-bottom-note-2\"><svg width=\"100%\" height=\"28\" style=\"fill: #f0f3f2;\"><defs><pattern id=\"pattern-1777019511-12\" x=\"10\" y=\"-1\" width=\"20\" height=\"28\" patternUnits=\"userSpaceOnUse\" ><path d=\"M20,8V0H0v8c3.314,0,6,2.687,6,6c0,3.313-2.686,6-6,6v8h20v-8c-3.313,0-6-2.687-6-6C14,10.687,16.687,8,20,8z\" \/><\/pattern><\/defs><rect x=\"0\" y=\"-1\" width=\"100%\" height=\"28\" style=\"fill: url(#pattern-1777019511-12);\" \/><\/svg><\/div><\/div><\/div>[\/vc_column_inner][vc_column_inner width=&#8221;1\/2&#8243; offset=&#8221;vc_col-lg-3 vc_col-md-3 vc_col-xs-12&#8243;]<div class=\"lazy-loading\" data-ll-item-delay=\"0\"><div class=\"gem-textbox  lazy-loading-item centered-box\"  data-ll-effect=\"move-up\" ><div class=\"gem-textbox-inner\" style=\"\"><div class=\"gem-textbox-content\" style=\"background-color: #f0f3f2;background-position: center top;padding-bottom: 80px;\"><div class=\"centered-box\"><div class=\"gem-icon gem-icon-pack-material gem-icon-size-medium  gem-icon-shape-circle\"  style=\"border-color: #000000;opacity: 1;\"><div class=\"gem-icon-inner\" style=\"background-color: #000000;\"><span class=\"gem-icon-half-1\" style=\"color: #ffffff;\"><span class=\"back-angle\">&#xf1ba;<\/span><\/span><span class=\"gem-icon-half-2\" style=\"color: #ffffff;\"><span class=\"back-angle\">&#xf1ba;<\/span><\/span><\/div><\/div><\/div><div class=\"clearboth\"><\/div><style>#thegem-divider-69eb2a77605d8 {margin-top: 40px !important;}<\/style><div id=\"thegem-divider-69eb2a77605d8\" class=\"gem-divider  \" style=\"\" ><\/div>[vc_column_text]<\/p>\n<h6 style=\"text-align: center;\">potential risks<\/h6>\n<p>[\/vc_column_text][vc_column_text]<\/p>\n<p style=\"text-align: center;\">Sudden movements and positions of extreme muscular tension will be avoided to avoid potential risks.<\/p>\n<p>[\/vc_column_text]<\/div><\/div><div class=\"gem-textbox-bottom gem-textbox-bottom-note-2\"><svg width=\"100%\" height=\"28\" style=\"fill: #f0f3f2;\"><defs><pattern id=\"pattern-1777019511-96\" x=\"10\" y=\"-1\" width=\"20\" height=\"28\" patternUnits=\"userSpaceOnUse\" ><path d=\"M20,8V0H0v8c3.314,0,6,2.687,6,6c0,3.313-2.686,6-6,6v8h20v-8c-3.313,0-6-2.687-6-6C14,10.687,16.687,8,20,8z\" \/><\/pattern><\/defs><rect x=\"0\" y=\"-1\" width=\"100%\" height=\"28\" style=\"fill: url(#pattern-1777019511-96);\" \/><\/svg><\/div><\/div><\/div>[\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row full_width=&#8221;stretch_row&#8221; el_class=&#8221;st-dropcap&#8221; css=&#8221;.vc_custom_1626945527157{margin-bottom: 0px !important;background-color: #ffffff !important;}&#8221;][vc_column css=&#8221;.vc_custom_1586359764796{padding-top: 0px !important;}&#8221;]<div class=\"clearboth\"><\/div><style>#thegem-divider-69eb2a776061d {margin-top: 60px !important;}<\/style><div id=\"thegem-divider-69eb2a776061d\" class=\"gem-divider  divider-hidden\" style=\"\" ><\/div>[vc_column_text css_animation=&#8221;bottom-to-top&#8221;]<\/p>\n<h2 id=\"higiene\" style=\"text-align: center;\"><span style=\"color: #222222;\">postural hygiene and <span class=\"light\">tips to work it<\/span><\/span><\/h2>\n<p>[\/vc_column_text]<div class=\"clearboth\"><\/div><style>#thegem-divider-69eb2a7760650 {margin-top: 60px !important;}<\/style><div id=\"thegem-divider-69eb2a7760650\" class=\"gem-divider  divider-hidden\" style=\"\" ><\/div>[\/vc_column][vc_column offset=&#8221;vc_col-lg-6 vc_col-md-6 vc_col-xs-12&#8243; css=&#8221;.vc_custom_1586359767655{padding-top: 0px !important;}&#8221;]<div class=\"clearboth\"><\/div><div id=\"thegem-divider-69eb2a7760679\" class=\"gem-divider  divider-hidden\" style=\"\" ><\/div>[vc_column_text]<\/p>\n<p>During pregnancy, the body undergoes a true physiological and hormonal transformation, but also with respect to balance, anatomy and biomechanics. These changes affect the entire body, such as the back, legs and arms.<\/p>\n<p>A fundamental change is the fact that the center of gravity varies its position with respect to the state prior to pregnancy (it moves forward causing changes in posture and balance, as well as the involvement of certain joints such as the knees or ankles) .<\/p>\n<p>This is why (and for other reasons), it is very likely that there will be pain in the area of \u200b\u200bthe legs, ankles, hips and\/or back, which is why it is essential to work on hygiene or postural education to alleviate or avoid these. pains.<\/p>\n<p>In addition to the inevitable physiological changes, there are factors that can be corrected, such as a <em>lack of musculature in the back area<\/em>, by working on muscle strengthening in that area. For this reason, we will mention a series of possible pain triggers, which can be avoided or alleviated by complying with a series of very important premises:<\/p>\n<ul>\n<li>Bad posture when sleeping.<\/li>\n<li>Poor education or postural hygiene.<\/li>\n<li>Little musculature in the area of the back, pelvic floor and\/or legs.<\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][vc_column offset=&#8221;vc_col-lg-6 vc_col-md-6 vc_col-xs-12&#8243; css=&#8221;.vc_custom_1586368294312{padding-top: 0px !important;}&#8221;]<div class=\"gem-textbox \"  ><div class=\"gem-textbox-inner\" style=\"border: 1px solid #536370;\"><div class=\"gem-textbox-content\" style=\"background-position: center top;padding-top: 10px;padding-bottom: 16px;padding-left: 16px;padding-right: 16px;\"><div class=\"gem-dropcap gem-dropcap-shape-circle gem-dropcap-style-medium\"><span class=\"gem-dropcap-letter\" style=\"color: #4ed2b3;border: 1px solid #4ed2b3;\">1<\/span><\/div>[vc_column_text]<\/p>\n<p style=\"text-align: justify;\"><span style=\"color: #4ed2b3;\">Try to sleep on our left side, trying to avoid sleeping supine (&#8220;face-up&#8221;) or on our right side, and never sleeping prone (&#8220;face-down&#8221;).<\/span><\/p>\n<p>[\/vc_column_text]<\/div><\/div><\/div><div class=\"gem-textbox \"  ><div class=\"gem-textbox-inner\" style=\"border: 1px solid #536370;\"><div class=\"gem-textbox-content\" style=\"background-position: center top;padding-top: 10px;padding-bottom: 16px;padding-left: 16px;padding-right: 16px;\"><div class=\"gem-dropcap gem-dropcap-shape-circle gem-dropcap-style-medium\"><span class=\"gem-dropcap-letter\" style=\"color: #00bcd4;border: 1px solid #00bcd4;\">2<\/span><\/div>[vc_column_text]<\/p>\n<p style=\"text-align: justify;\"><span style=\"color: #00bcd4;\">Not &#8220;hunching&#8221; your back in everyday situations and in some exercises (such as during a squat). To do this, we will work with a non-excessive bending of the knees, with an extension of the dorsal and lumbar area.<\/span><\/p>\n<p>[\/vc_column_text]<\/div><\/div><\/div><div class=\"gem-textbox \"  ><div class=\"gem-textbox-inner\" style=\"border: 1px solid #536370;\"><div class=\"gem-textbox-content\" style=\"background-position: center top;padding-top: 10px;padding-bottom: 16px;padding-left: 16px;padding-right: 16px;\"><div class=\"gem-dropcap gem-dropcap-shape-circle gem-dropcap-style-medium\"><span class=\"gem-dropcap-letter\" style=\"color: #3f99ff;border: 1px solid #3f99ff;\">3<\/span><\/div>[vc_column_text]<\/p>\n<p style=\"text-align: justify;\"><span style=\"color: #3f99ff;\">When sitting down, support your back correctly (with your butt close to the end of the seat and your back well supported by the backrest) and bend your legs (approximately 90\u00ba). It is important not to sit for more than 50 minutes at a time.<\/span><\/p>\n<p>[\/vc_column_text]<\/div><\/div><\/div><div class=\"gem-textbox \"  ><div class=\"gem-textbox-inner\" style=\"border: 1px solid #536370;\"><div class=\"gem-textbox-content\" style=\"background-position: center top;padding-top: 10px;padding-bottom: 16px;padding-left: 16px;padding-right: 16px;\"><div class=\"gem-dropcap gem-dropcap-shape-circle gem-dropcap-style-medium\"><span class=\"gem-dropcap-letter\" style=\"color: #8f6cff;border: 1px solid #8f6cff;\">4<\/span><\/div>[vc_column_text]<\/p>\n<p style=\"text-align: justify;\"><span style=\"color: #8f6cff;\">It is highly recommended (almost essential) to stretch for 10-15 minutes a day in the areas affected by pain.<\/span><\/p>\n<p>[\/vc_column_text]<\/div><\/div><\/div>[\/vc_column][\/vc_row][vc_row full_width=&#8221;stretch_row&#8221; css=&#8221;.vc_custom_1626951695636{margin-bottom: 0px !important;background-color: #ffffff !important;}&#8221;][vc_column css=&#8221;.vc_custom_1589192027692{padding-top: 0px !important;}&#8221;]<div class=\"clearboth\"><\/div><style>#thegem-divider-69eb2a77608af {margin-top: 55px !important;}<\/style><div id=\"thegem-divider-69eb2a77608af\" class=\"gem-divider  \" style=\"\" ><\/div>[vc_column_text css=&#8221;.vc_custom_1627061997275{margin-top: -7px !important;}&#8221; css_animation=&#8221;right-to-left&#8221;]<\/p>\n<div id=\"carga\" class=\"title-h2\" style=\"margin-bottom: 25px; text-align: center;\">recommended load and intensity<\/div>\n<p>[\/vc_column_text][vc_column_text css_animation=&#8221;right-to-left&#8221;]<\/p>\n<div class=\"title-h5\" style=\"text-align: center;\">for exercise during pregnancy<\/div>\n<p>[\/vc_column_text]<div class=\"clearboth\"><\/div><style>#thegem-divider-69eb2a776091e {margin-top: 55px !important;}<\/style><div id=\"thegem-divider-69eb2a776091e\" class=\"gem-divider  \" style=\"\" ><\/div>[vc_column_text]<\/p>\n<p style=\"text-align: justify;\"><span style=\"color: #99a9b5;\">Speaking about the load and intensity of exercise during pregnancy, we find some considerations to take into account. In the first place, there must be some &#8220;limits&#8221; in which we will have to stop the activity, and within these limits we will find:<\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"color: #99a9b5;\">Do not maintain a body temperature above 38\u00baC for a long time.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"color: #99a9b5;\">When nausea, dizziness, vomiting, tachycardia, etc. appear, immediately stop the activity.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"color: #99a9b5;\">Avoid high impact activities..<\/span><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"color: #99a9b5;\">The exercise to be performed should be of moderate-mild intensity. To calculate the intensity of the exercise we can work between 50-55% and 65-70% of the Maximum Heart Rate (being able to calculate this, for example, with the Karvonen Formula). We can also use the Borg Perceived Effort Scale (ranging from 6 to 20), where the exercise would be approximately 12-14.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"color: #99a9b5;\">We have to take into account that the main part of the session should not last more than 20 minutes of continuous work. A good idea would be to take breaks of 2-3 minutes between part and part of the session (of course also take smaller breaks between series and series, or between exercise and exercise) in order to lower the temperature and the Heart Rate.<\/span><\/p>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row full_width=&#8221;stretch_row&#8221; custom_css_code=&#8221;LmdlbS1idXR0b24lMjAlN0IlMEElMjAlMjAlMjAlMjBtYXJnaW4tcmlnaHQlM0ElMjAwJTNCJTBBJTdE&#8221; css=&#8221;.vc_custom_1626950488348{margin-bottom: 0px !important;padding-top: 120px !important;padding-bottom: 50px !important;background-color: #ffffff !important;}&#8221;][vc_column width=&#8221;1\/2&#8243; css_animation=&#8221;none&#8221; css=&#8221;.vc_custom_1586420017609{padding-top: 0px !important;}&#8221;][vc_column_text css_animation=&#8221;bottom-to-top&#8221;]<\/p>\n<div id=\"suelo\" class=\"title-h1\"><span style=\"color: #333333;\">strengthening<\/span><\/div>\n<p>[\/vc_column_text]<div class=\"clearboth\"><\/div><div id=\"thegem-divider-69eb2a7760945\" class=\"gem-divider  \" style=\"\" ><\/div>[vc_column_text css_animation=&#8221;bottom-to-top&#8221;]<\/p>\n<div class=\"title-h2\"><span style=\"color: #333333;\">of pelvic floor<\/span><\/div>\n<p>[\/vc_column_text]<div class=\"clearboth\"><\/div><style>#thegem-divider-69eb2a776096d {margin-top: 30px !important;}#thegem-divider-69eb2a776096d {margin-bottom: 30px !important;}<\/style><div id=\"thegem-divider-69eb2a776096d\" class=\"gem-divider  \" style=\"\" ><\/div>[vc_column_text css_animation=&#8221;bottom-to-top&#8221;]<\/p>\n<div style=\"text-align: justify;\">Pelvic floor strengthening is the perfect complement to training during pregnancy (or even for any other stage). It is important to make it compatible with gentle muscular strengthening of the rest of the body, also working on aerobic resistance, balance and motor coordination, as well as flexibility.<\/div>\n<div style=\"text-align: justify;\"><\/div>\n<div><\/div>\n<div><\/div>\n<p>[\/vc_column_text]<div class=\"clearboth\"><\/div><div id=\"thegem-divider-69eb2a776098e\" class=\"gem-divider  \" style=\"\" ><\/div>[vc_column_text css_animation=&#8221;bottom-to-top&#8221;]<\/p>\n<div style=\"text-align: justify;\"><span style=\"color: #808080;\">Strengthening this area during pregnancy is essential, as it can help us reduce or prevent urinary and fecal incontinence, flatulence, sexual dysfunction and even pelvic organ prolapse. To perform exercises in this area, we have to take into account breathing throughout the exercise (without &#8220;holding&#8221; the air inside the lungs). We must also avoid contraction of the lower abdomen.<\/span><\/div>\n<div style=\"text-align: justify;\"><\/div>\n<div><\/div>\n<div><\/div>\n<p>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243; css_animation=&#8221;none&#8221; css=&#8221;.vc_custom_1586364763885{margin-top: 0px !important;padding-top: 0px !important;}&#8221;]<div class=\"clearboth\"><\/div><div id=\"thegem-divider-69eb2a77609aa\" class=\"gem-divider  \" style=\"\" ><\/div>[vc_column_text css_animation=&#8221;bottom-to-top&#8221;]<\/p>\n<div style=\"text-align: center;\"><span style=\"color: #808080;\">Likewise, we propose the following exercises for the work of the pelvic floor:<\/span><\/div>\n<p>[\/vc_column_text]<div class=\"clearboth\"><\/div><div id=\"thegem-divider-69eb2a77609c4\" class=\"gem-divider  \" style=\"\" ><\/div><div class=\"gem-icon-with-text gem-icon-with-text-icon-size-medium\" ><div style=\"margin-bottom:0px;margin-top:0px; \" class=\"gem-icon-with-text-icon\"><div class=\"gem-icon gem-icon-pack-material gem-icon-size-medium  gem-icon-shape-romb\"  style=\"border-color: #0e0f23;opacity: 1;\"><div class=\"gem-icon-inner\" style=\"background-color: #0e0f23;\"><div class=\"romb-icon-conteiner\"><span class=\"gem-icon-half-1\" style=\"color: #4a50ce;\"><span class=\"back-angle\">&#xf57f;<\/span><\/span><span class=\"gem-icon-half-2\" style=\"color: #4a50ce;\"><span class=\"back-angle\">&#xf57f;<\/span><\/span><\/div><\/div><\/div><\/div><div class=\"gem-icon-with-text-content\" ><div class=\"gem-icon-with-text-text\">[vc_column_text css=&#8221;.vc_custom_1626950344093{padding-top: 12px !important;}&#8221; css_animation=&#8221;bottom-to-top&#8221;]<\/p>\n<div class=\"title-h5\"><span style=\"color: #3366ff;\">&#8220;kegel&#8221; exercises<\/span><\/div>\n<p>[\/vc_column_text][vc_column_text css_animation=&#8221;bottom-to-top&#8221;]<\/p>\n<p style=\"text-align: justify;\"><span style=\"color: #808080;\">Locating the anal and urethral sphincters (individually), we will make contractions of between 5-10 seconds with a rest between each contraction of approximately the same time. We repeat the same process between 8 and 12 times, and switch to the other sphincter. We will start first in the supine position (face-up) and little by little we will vary the position and increase the difficulty (sitting, standing, etc.).<\/span><\/p>\n<p>[\/vc_column_text]<\/div><\/div><div class=\"clearboth\"><\/div><\/div><div class=\"gem-icon-with-text gem-icon-with-text-icon-size-medium\" ><div style=\"margin-bottom:0px;margin-top:0px; \" class=\"gem-icon-with-text-icon\"><div class=\"gem-icon gem-icon-pack-material gem-icon-size-medium  gem-icon-shape-romb\"  style=\"border-color: #1e1200;opacity: 1;\"><div class=\"gem-icon-inner\" style=\"background-color: #1e1200;\"><div class=\"romb-icon-conteiner\"><span class=\"gem-icon-half-1\" style=\"color: #bf5200;\"><span class=\"back-angle\">&#xf521;<\/span><\/span><span class=\"gem-icon-half-2\" style=\"color: #bf5200;\"><span class=\"back-angle\">&#xf521;<\/span><\/span><\/div><\/div><\/div><\/div><div class=\"gem-icon-with-text-content\" ><div class=\"gem-icon-with-text-text\">[vc_column_text css=&#8221;.vc_custom_1626950413238{padding-top: 16px !important;}&#8221; css_animation=&#8221;bottom-to-top&#8221;]<\/p>\n<div class=\"title-h5\"><span style=\"color: #ff9900;\">other strengthening exercises<\/span><\/div>\n<p>[\/vc_column_text][vc_column_text css_animation=&#8221;bottom-to-top&#8221;]<\/p>\n<p style=\"text-align: justify;\"><span style=\"color: #808080;\">Such as hip abductions, exercises such as the hip thrust or the gluteal bridge, or sitting on a soft surface such as a fitball, working on hip rotations (always under the supervision of a professional).<\/span><\/p>\n<p>[\/vc_column_text]<\/div><\/div><div class=\"clearboth\"><\/div><\/div>[\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>[vc_row full_width=&#8221;stretch_row&#8221; custom_css_code=&#8221;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&#8221; css=&#8221;.vc_custom_1626798962361{margin-bottom: 0px !important;background-color: #ffffff !important;}&#8221; el_class=&#8221;custom-quick&#8221;][vc_column css=&#8221;.vc_custom_1584110343608{padding-top: 0px !important;}&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text] Contraindications for exercising during pregnancy It is essential&#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-4526","page","type-page","status-publish"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Considerations for exercise during pregnancy - Actividad f\u00edsico-deportiva en poblaciones espec\u00edficas<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/afipe.es\/pregnancyexercise-consideraciones\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Considerations for exercise during pregnancy - Actividad f\u00edsico-deportiva en poblaciones espec\u00edficas\" \/>\n<meta property=\"og:description\" content=\"[vc_row full_width=&#8221;stretch_row&#8221; custom_css_code=&#8221;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&#8221; css=&#8221;.vc_custom_1626798962361{margin-bottom: 0px !important;background-color: #ffffff !important;}&#8221; el_class=&#8221;custom-quick&#8221;][vc_column css=&#8221;.vc_custom_1584110343608{padding-top: 0px !important;}&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text] Contraindications for exercising during pregnancy It is essential...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/afipe.es\/pregnancyexercise-consideraciones\/\" \/>\n<meta property=\"og:site_name\" content=\"Actividad f\u00edsico-deportiva en poblaciones espec\u00edficas\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-28T17:41:55+00:00\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/afipe.es\/pregnancyexercise-consideraciones\/\",\"url\":\"https:\/\/afipe.es\/pregnancyexercise-consideraciones\/\",\"name\":\"Considerations for exercise during pregnancy - Actividad f\u00edsico-deportiva en poblaciones espec\u00edficas\",\"isPartOf\":{\"@id\":\"https:\/\/afipe.es\/#website\"},\"datePublished\":\"2021-06-28T07:59:33+00:00\",\"dateModified\":\"2025-05-28T17:41:55+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/afipe.es\/pregnancyexercise-consideraciones\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/afipe.es\/pregnancyexercise-consideraciones\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/afipe.es\/pregnancyexercise-consideraciones\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Portada\",\"item\":\"https:\/\/afipe.es\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Considerations for exercise during pregnancy\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/afipe.es\/#website\",\"url\":\"https:\/\/afipe.es\/\",\"name\":\"Actividad f\u00edsico-deportiva en poblaciones espec\u00edficas\",\"description\":\"AFIPE\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/afipe.es\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Considerations for exercise during pregnancy - Actividad f\u00edsico-deportiva en poblaciones espec\u00edficas","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/afipe.es\/pregnancyexercise-consideraciones\/","og_locale":"en_US","og_type":"article","og_title":"Considerations for exercise during pregnancy - Actividad f\u00edsico-deportiva en poblaciones espec\u00edficas","og_description":"[vc_row full_width=&#8221;stretch_row&#8221; 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