{"id":37,"date":"2025-08-27T11:58:53","date_gmt":"2025-08-27T09:58:53","guid":{"rendered":"https:\/\/www.barnaclinic.com\/blog\/medicina-deportiva\/?p=37"},"modified":"2025-08-27T12:46:51","modified_gmt":"2025-08-27T10:46:51","slug":"pregnancy-workout","status":"publish","type":"post","link":"https:\/\/www.barnaclinic.com\/blog\/medicina-deportiva\/en\/pregnancy-workout\/","title":{"rendered":"Pregnancy workout: physical and emotional wellbeing with professional guidance"},"content":{"rendered":"<p>Dr. <a href=\"https:\/\/www.instagram.com\/miri.gp\/?hl=es\"><strong>Mireia Guarner Piquet<\/strong><\/a>, specialist in Sports and Exercise Medicine at the <a href=\"https:\/\/medicinaesportiva.cat\/es\/\"><strong>Sports Medicine Unit<\/strong> of Sant Joan de D\u00e9u Barcelona and barnacl\u00ednic+<\/a>, 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\u2019s why she entrusted her <a href=\"https:\/\/medicinaesportiva.cat\/es\/equipo-medico\/sandra-escola-casas\/\"><strong>pregnancy training<\/strong><\/a> to <strong>Sandra Escol\u00e0<\/strong>, a physiotherapist and personal trainer specialised in <a href=\"https:\/\/medicinaesportiva.cat\/es\/especialidades\/embarazo-y-post-parto\/\"><strong>pregnancy and postpartum<\/strong><\/a>.<\/p>\n<h2><!--more--> Pregnancy workout: why is it important to work with a specialist?<\/h2>\n<p>A <strong>pregnancy workout plan<\/strong> requires a technical, individualised and safe approach. During <strong>pregnancy<\/strong>, the body goes through multiple hormonal, biomechanical and emotional changes, so physical activity must be adapted to each stage and situation.<\/p>\n<p>As <a href=\"https:\/\/medicinaesportiva.cat\/es\/equipo-medico\/sandra-escola-casas\/\"><strong>Sandra Escol\u00e0<\/strong><\/a> explains, a well-designed <strong>prenatal workout<\/strong> helps to:<\/p>\n<ul>\n<li>Relieve common discomfort (low back pain, sciatica, heavy legs&#8230;)<\/li>\n<li>Prevent injuries and complications<\/li>\n<li>Prepare the body for labour<\/li>\n<li>Support a faster and more effective postpartum recovery<\/li>\n<\/ul>\n<blockquote>\n<h4><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-19\" src=\"https:\/\/www.barnaclinic.com\/blog\/medicina-deportiva\/wp-content\/uploads\/sites\/30\/2025\/08\/Sandra-Escola.png\" alt=\"Sandra Escol\u00e0\" width=\"117\" height=\"120\" \/>\u201cTraining during pregnancy helps relieve discomfort, prepare the body for childbirth and improve postpartum recovery.\u201d<\/h4>\n<p><a href=\"https:\/\/medicinaesportiva.cat\/es\/equipo-medico\/sandra-escola-casas\/\"><strong>Sandra Escol\u00e0<\/strong><\/a>, physiotherapist and personal trainer specialised in <a href=\"https:\/\/medicinaesportiva.cat\/es\/especialidades\/embarazo-y-post-parto\/\"><strong>pregnancy and postpartum<\/strong><\/a><\/p><\/blockquote>\n<h2>What type of workout is recommended during pregnancy?<\/h2>\n<p>The <strong>workout for pregnant women<\/strong> should be adapted to each trimester, the person\u2019s health status and their previous fitness level. In general, the recommended plan includes:<\/p>\n<ul>\n<li>\ud83c\udfcb\ufe0f\u200d\u2640\ufe0f <strong>Strength training during pregnancy<\/strong>, using resistance bands, bodyweight or light weights.<\/li>\n<li>\ud83e\udd30 <strong>Functional training for pregnant women<\/strong>, focused on global movements useful for daily life.<\/li>\n<li>\ud83d\udc93 <strong>Moderate cardiovascular exercise<\/strong>, such as walking, swimming or using a stationary bike.<\/li>\n<li>\ud83c\udf2c\ufe0f <strong>Breathing, mobility and pelvic floor exercises<\/strong>, essential for labour and postpartum recovery.<\/li>\n<\/ul>\n<p>Working with a <strong>certified personal trainer for pregnancy<\/strong> is key to ensuring correct execution, avoiding excessive abdominal pressure and protecting the <strong>pelvic floor<\/strong>.<\/p>\n<blockquote>\n<h4>\u201cAdapted strength training, combined with cardio and pelvic floor work, is the foundation of pregnancy fitness.\u201d<\/h4>\n<p><a href=\"https:\/\/medicinaesportiva.cat\/es\/equipo-medico\/sandra-escola-casas\/\"><strong>Sandra Escol\u00e0<\/strong><\/a><\/p><\/blockquote>\n<h2>Exercise during pregnancy: Dr. Mireia Guarner\u2019s personal experience<\/h2>\n<p>\u201cI\u2019ve always been active, and I never considered stopping exercise during pregnancy,\u201d says Dr. Guarner. \u201cNow my goals have changed: I train to feel good, stay strong and take care of my body in this new stage.\u201d<\/p>\n<p>Speaking from her double perspective as a patient and a sports medicine doctor, she highlights the value of working with professional support: \u201cWith Sandra I feel safe, respected and cared for \u2014 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.\u201d<\/p>\n<blockquote>\n<h4><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-21\" src=\"https:\/\/www.barnaclinic.com\/blog\/medicina-deportiva\/wp-content\/uploads\/sites\/30\/2025\/08\/Mireia-Guarner.png\" alt=\"Mireia Guarner\" width=\"117\" height=\"117\" srcset=\"https:\/\/www.barnaclinic.com\/blog\/medicina-deportiva\/wp-content\/uploads\/sites\/30\/2025\/08\/Mireia-Guarner.png 400w, https:\/\/www.barnaclinic.com\/blog\/medicina-deportiva\/wp-content\/uploads\/sites\/30\/2025\/08\/Mireia-Guarner-300x300.png 300w, https:\/\/www.barnaclinic.com\/blog\/medicina-deportiva\/wp-content\/uploads\/sites\/30\/2025\/08\/Mireia-Guarner-150x150.png 150w\" sizes=\"(max-width: 117px) 100vw, 117px\" \/>\u201cWith Sandra I feel safe, respected and cared for \u2014 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.\u201d<\/h4>\n<p>Dr. <a href=\"https:\/\/www.instagram.com\/miri.gp\/?hl=es\"><strong>Mireia Guarner<\/strong><\/a>, patient and specialist in Sports and Exercise Medicine at the <a href=\"https:\/\/medicinaesportiva.cat\/es\/\">Sports Medicine Unit<\/a><\/p><\/blockquote>\n<p>Her experience supports what the science says: <strong>exercising during pregnancy<\/strong> \u2014even from the first trimester and as long as there are no medical contraindications\u2014 is not only safe, but highly recommended.<\/p>\n<h2>Can I exercise in the first trimester of pregnancy?<\/h2>\n<p>Yes. If there are no contraindications, <strong>exercise during the first trimester of pregnancy<\/strong> can be started or continued with the proper adaptations. At the <a href=\"https:\/\/medicinaesportiva.cat\/es\/\"><strong>Sports Medicine Unit<\/strong><\/a>, we carry out a personalised assessment and design a <strong>functional workout plan for pregnant women<\/strong> tailored to each stage.<\/p>\n<blockquote>\n<h4>\u201cMoving during pregnancy is not only safe \u2014 it\u2019s beneficial. As long as you are guided by a professional who understands this stage well.\u201d<\/h4>\n<p><a href=\"https:\/\/medicinaesportiva.cat\/es\/equipo-medico\/sandra-escola-casas\/\"><strong>Sandra Escol\u00e0<\/strong><\/a><\/p><\/blockquote>\n<h2>A multidisciplinary unit for every stage of life<\/h2>\n<p>The <a href=\"https:\/\/www.barnaclinic.com\/blog\/en\/blog\/sports-medicine-unit\/\"><strong>Sports Medicine Unit<\/strong> of <strong>Sant Joan de D\u00e9u and barnacl\u00ednic+<\/strong><\/a> 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.<\/p>\n<p>Its multidisciplinary team \u2014including sports medicine specialists, personal trainers, physiotherapists, gynaecologists, endocrinologists, nutritionists and cardiologists\u2014 provides comprehensive care for athletes, active individuals and pregnant women who want to stay active safely and with medical oversight.<\/p>\n<hr \/>\n<p>\ud83c\udfa5 Watch how Dr. <strong>Mireia Guarner<\/strong> follows her <strong>pregnancy workout routine<\/strong> with the support of <strong>Sandra Escol\u00e0<\/strong>.<\/p>\n<div align=\"center\"><iframe loading=\"lazy\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/ljXMDp_pToQ?si=3smFH6G1UVMYVGGy\" width=\"800\" height=\"414\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<hr \/>\n<div id=\"estoy-interesado\" class=\"destacat-site\">\n<h3 style=\"padding-left: 30px; padding-right: 30px;\" align=\"center\"><span style=\"color: white;\">Would you like to stay active during pregnancy?<\/span><\/h3>\n<h4 style=\"padding-left: 30px; padding-right: 30px;\" align=\"center\">Contact the Sports Medicine Unit and design your <strong>personalised prenatal training plan<\/strong><\/h4>\n<p class=\"boto\" style=\"padding-left: 30px; padding-right: 30px;\" align=\"center\"><a class=\"button\" href=\"https:\/\/medicinaesportiva.cat\/#contact\" target=\"_blank&amp;\" rel=\"noopener\">BOOK AN APPOINTMENT<\/a><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Dr. Mireia Guarner Piquet, specialist in Sports and Exercise Medicine at the Sports Medicine Unit of Sant Joan de D\u00e9u Barcelona and barnacl\u00ednic+, 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 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":29,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[64],"tags":[66,70,71,78,84,72,85,80,73,74,65,81,83,79,68,69,82,86,75,76,77,67],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pregnancy workout: physical and emotional wellbeing<\/title>\n<meta name=\"description\" content=\"Training during pregnancy requires a technical, individualized, and safe approach. 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