Maintaining appropriate physical activity during pregnancy enhances the health of both the mother and the fetus. Exercise helps pregnant women control weight, alleviate back pain and constipation, prevent gestational diabetes, and reduce the future risk of metabolic disorders and obesity in children. A good fitness foundation also supports mothers in having a smoother labor.

Not all pregnancies are suitable for the same type and intensity of physical activity. It is advisable to consult a doctor for a comprehensive assessment of your pregnancy before engaging in exercise. Even if you feel healthy, some complications may arise without obvious symptoms. A doctor will screen for risk factors such as preterm birth, preeclampsia, placenta previa, heart or lung conditions, and bleeding, then advise on adjusting or limiting exercise based on your specific situation.

You can select suitable types, intensities, and durations of exercise based on your health, physical condition, and stage of pregnancy. Walking and cycling improve cardiovascular and digestive health, while reducing pressure on joints and the pelvic area. Swimming or aquatic exercises support body weight, alleviate stress on joints and the back, engage multiple muscle groups, and enhance respiration and circulation. Pregnant women can also practice yoga and pilates with appropriate poses during pregnancy, which boosts flexibility, helps reduce back pain, and optimizes physical preparation for childbirth.

To ensure the safety of both mother and baby, you should limit high-intensity or contact sports. An appropriate exercise frequency is about 15-20 minutes daily, 3-5 sessions a week, preferably in the early morning or late afternoon to prevent dehydration. After the first three months, you should reduce supine exercises to ensure proper blood circulation. Stop exercising immediately if you experience any unusual symptoms such as bleeding, abdominal pain, shortness of breath, headache, or blurred vision.

If you were a regular runner and gym-goer before pregnancy, you can typically continue these activities during your 8th week of pregnancy. However, it is crucial to reduce the intensity and frequency of your workouts, avoid exercises that directly impact the abdominal area, refrain from strenuous effort, listen to your body, and ensure adequate rest.

ThS.BS Nguyen Phuong Thao

Fetal Medicine Unit

Tam Anh General Clinic District 7