Myth: During pregnancy, one should rest physically and avoid exercise as much as possible. The data suggests the opposite – as long as the pregnancy is uncomplicated, gentle, adapted activities provide measurable benefits for energy, mood, and birth preparation. Studies on yoga, walking, and breathing techniques show that those who engage in regular moderate exercise experience less discomfort, feel mentally more stable, and strengthen the foundation for an active, healthy pregnancy ^{[1] [2] [3] [4]}.

During pregnancy, the cardiovascular system, respiration, and connective tissuesupportive structures made of collagen/elastin change – this requires training that combines stability, mobility, and relaxation. Three pillars are crucial: 1) gentle endurance for the heart, 2) functional stability around the pelvis and torso, 3) nervous system calming breathing and mindfulness exercises. The pelvic floormuscular network at the lower pelvis, important for continence and stability and coredeep trunk muscles that support the spine and pelvis bear the brunt of the work. Gentle does not mean ineffective: Moderate stimuli keep the cardiovascular system efficient, improve oxygen utilization, and help manage weight gain and fatigue – without overwhelming the metabolism.

Regular, moderate walking stabilizes endurance, supports healthy weight gain, and boosts energy levels – a structured walking program has shown practical benefits for cardiovascular fitness and a favorable pregnancy environment ^[3]. Prenatal yoga has been shown to reduce perceived stress, anxiety, and depressive symptoms, improve quality of life, and alleviate typical complaints in the last trimester – simultaneously increasing confidence in one's ability to give birth ^{[1] [2]}. Targeted breathing and mindfulness programs reduce pregnancy-related anxieties, especially the fear of childbirth; deep relaxation exercises also have a calming effect ^[4]. Preventive pelvic floor training (Kegel exercises) embedded in a simple stability and counseling program can prevent stress-induced urinary incontinence – a common but often taboo subject with physical and psychological repercussions ^{[5] [6]}. An important stumbling block: insufficient hydration during training increases the risk of circulatory issues and hypoglycemia; guidelines recommend adequate fluid intake before, during, and after exercise ^[7].

A randomized controlled approach to pregnancy yoga showed that online yoga sessions conducted over several weeks reduced psychological strain and increased quality of life – particularly during a phase when stress typically rises. Comparison with standard care highlights: Yoga acts as a protective factor for mood and well-being ^[1]. Additionally, a controlled study with first-time mothers documented that a 12–14-week yoga program reduced pregnancy discomfort and increased self-efficacy for the active and expulsion phases of labor – a relevant psychological lever for a confident birthing process ^[2]. For endurance, a practical walking program with clear frequency, duration, and heart rate zones shows that medically pre-screened pregnant women can safely train 3-4 times a week; the combination of walking and healthy eating helps avoid excessive weight gain and positively influence the fetal environment ^[3]. On the mental level, a structured mindfulness program in a randomized controlled study significantly reduced pregnancy-related anxiety; deep relaxation exercises proved to be a valuable alternative, particularly for reducing fear of childbirth ^[4]. Finally, an evidence-based prevention model incorporating pelvic floor and core training along with counseling demonstrates that early, non-medical interventions protect continence and prevent postpartum functional disorders – low-threshold, practical, and cost-effective ^{[5] [6]}.

- Integrate 2-5 sessions of prenatal yoga per week (20-45 minutes). Focus: gentle flows, hip mobility, side openings, breath control. Aim: less stress, better sleep quality, increased confidence in childbirth ^{[1] [2]}. For young mothers-to-be: short, easily accessible offerings increase participation – plan times and routes in advance ^[8].
- Walk moderately 3-4 times a week. Start with 25 minutes and increase by about 2 minutes each week until reaching 40 minutes. Target heart rate: approximately 102-124 (20-29 years) or 101-120 (30-39 years) beats/min, or the “talk test” intensity. Optional: 10,000 steps/day as a practical goal ^[3].
- Practice daily breathing techniques: 5-10 minutes of MBSR-based mindfulness or deep abdominal breathing (e.g., 4-6 breathing: inhale for 4 seconds, exhale for 6 seconds). Helps combat pregnancy-related anxiety and reduces fear of childbirth ^[4].
- Train the pelvic floor 4-7 days/week: 3 sets of 8-12 clean Kegel contractions, holding each for 6-8 seconds, releasing for the same length of time. Supplement with gentle core stability (e.g., side-lying lifts, quadruped variations). Aim: continence protection, less discomfort, better pelvic stability ^{[5] [6]}.
- Drink enough before, during, and after training. Avoid long fasting periods to prevent hypoglycemia; focus on a balanced, Mediterranean-style diet for energy control. For adolescent pregnant women, closer nutritional guidance is advisable ^[7].

The coming years will provide more differentiated, trimester-specific protocols for yoga, walking, and breathing training – including digital biofeedback tools for pelvic floor and breathing. Research will also clarify how personalized training doses can optimally influence mood, sleep, labor progress, and long-term pelvic floor function.