27 de August de 2025
Pregnancy workout: physical and emotional wellbeing with professional guidance
Dr. Mireia Guarner Piquet, specialist in Sports and Exercise Medicine at the Sports Medicine Unit of Sant Joan de Déu Barcelona and barnaclínic+, has chosen to approach her pregnancy with knowledge, experience and support. As both a professional and a patient, she knows that adapted physical activity is a powerful tool to promote health during this stage. That’s why she entrusted her pregnancy training to Sandra Escolà, a physiotherapist and personal trainer specialised in pregnancy and postpartum.
Pregnancy workout: why is it important to work with a specialist?
A pregnancy workout plan requires a technical, individualised and safe approach. During pregnancy, the body goes through multiple hormonal, biomechanical and emotional changes, so physical activity must be adapted to each stage and situation.
As Sandra Escolà explains, a well-designed prenatal workout helps to:
- Relieve common discomfort (low back pain, sciatica, heavy legs…)
- Prevent injuries and complications
- Prepare the body for labour
- Support a faster and more effective postpartum recovery
“Training during pregnancy helps relieve discomfort, prepare the body for childbirth and improve postpartum recovery.”
Sandra Escolà, physiotherapist and personal trainer specialised in pregnancy and postpartum
“Training during pregnancy helps relieve discomfort, prepare the body for childbirth and improve postpartum recovery.”What type of workout is recommended during pregnancy?
The workout for pregnant women should be adapted to each trimester, the person’s health status and their previous fitness level. In general, the recommended plan includes:
- 🏋️♀️ Strength training during pregnancy, using resistance bands, bodyweight or light weights.
- 🤰 Functional training for pregnant women, focused on global movements useful for daily life.
- 💓 Moderate cardiovascular exercise, such as walking, swimming or using a stationary bike.
- 🌬️ Breathing, mobility and pelvic floor exercises, essential for labour and postpartum recovery.
Working with a certified personal trainer for pregnancy is key to ensuring correct execution, avoiding excessive abdominal pressure and protecting the pelvic floor.
“Adapted strength training, combined with cardio and pelvic floor work, is the foundation of pregnancy fitness.”
Exercise during pregnancy: Dr. Mireia Guarner’s personal experience
“I’ve always been active, and I never considered stopping exercise during pregnancy,” says Dr. Guarner. “Now my goals have changed: I train to feel good, stay strong and take care of my body in this new stage.”
Speaking from her double perspective as a patient and a sports medicine doctor, she highlights the value of working with professional support: “With Sandra I feel safe, respected and cared for — as an athlete and as a future mother. Staying active helps me sleep better, take better care of myself and experience this stage with more physical and mental balance.”
“With Sandra I feel safe, respected and cared for — as an athlete and as a future mother. Staying active helps me sleep better, take better care of myself and experience pregnancy with more physical and mental balance.”
Dr. Mireia Guarner, patient and specialist in Sports and Exercise Medicine at the Sports Medicine Unit
“With Sandra I feel safe, respected and cared for — as an athlete and as a future mother. Staying active helps me sleep better, take better care of myself and experience pregnancy with more physical and mental balance.”Her experience supports what the science says: exercising during pregnancy —even from the first trimester and as long as there are no medical contraindications— is not only safe, but highly recommended.
Can I exercise in the first trimester of pregnancy?
Yes. If there are no contraindications, exercise during the first trimester of pregnancy can be started or continued with the proper adaptations. At the Sports Medicine Unit, we carry out a personalised assessment and design a functional workout plan for pregnant women tailored to each stage.
“Moving during pregnancy is not only safe — it’s beneficial. As long as you are guided by a professional who understands this stage well.”
A multidisciplinary unit for every stage of life
The Sports Medicine Unit of Sant Joan de Déu and barnaclínic+ is a joint project by two leading Catalan health institutions. It was created to offer specialised care, prevention and support for people of all ages, activity levels and life stages.
Its multidisciplinary team —including sports medicine specialists, personal trainers, physiotherapists, gynaecologists, endocrinologists, nutritionists and cardiologists— provides comprehensive care for athletes, active individuals and pregnant women who want to stay active safely and with medical oversight.
🎥 Watch how Dr. Mireia Guarner follows her pregnancy workout routine with the support of Sandra Escolà.
