Pregnant women can perform gentle aerobic exercise, activities such as walking or swimming, without direct exposure to the sun and avoiding the hottest hours of the day . Exercise is good, but do not use excessive efforts that can trigger contractions.

Healthy sports for pregnant women

1. Gentle or moderate exercise at least 3 times a week : If you cannot speak while exercising, it means that the activity is too intense.

2. Adapt food to the expense we do with exercise : physical activity during pregnancy is not to lose weight.

3. Reduce the intensity of exercise as the pregnancy progresses .

4. If the exercises are with weights , that they are less than 0.5 kg in weight and without them at the end of the pregnancy.

5. Stop exercising when you start to feel fatigue : avoid activities that make you sweat excessively, therefore avoid the hottest hours of the day and control your body temperature.

6. Limit exercises that involve lying on your back, especially in the second half of pregnancy : it can compromise the vascularity of the fetus.

7. Perform Kegel exercises : They are intended to strengthen the pelvic area, allowing a quick recovery of the area after childbirth as well as minimize the risk of urinary incontinence. 8. Do gentle stretches .

9. Avoid sudden changes in position : our balance and coordination during pregnancy decreases.

10. Hydrate before, during and after exercising , even if we do not have a special feeling of thirst.