Perhaps the famous actress and fitness icon Jane Fonda never dreamed that she would one day inspire expectant mothers, but her commitment to fitness has encouraged women around the world to view movement as part of a healthy lifestyle. In a similar vein, a door opens to a vital and well-preserved pregnancy experience based on the joy of movement. An active pregnancy is not only beneficial for the expectant mother but also a significant advantage for the unborn child.

During pregnancy, there are many changes in a woman's body, from hormonal adjustments to physical strains. These changes can bring challenges, such as back pain and weight gainincrease in body weight. However, movement is key to coping with many of these challenges. Moderate physical activities such as swimming or walking can help maintain overall fitness and prepare for childbirth. Additionally, exercises for strengthening the pelvic floor musclesbuilding the muscles in the pelvic floor area can help prevent later health issues.

The benefits of physical activity during pregnancy are numerous. Women who engage in moderate exercise regularly have a lower risk of pregnancy complications such as preeclampsiapregnancy-related hypertension and gestational diabetes ^[1]. Furthermore, such activities have been shown to help alleviate back pain and support preparation for childbirth ^[2]. Breathing techniques for stress reduction not only enhance the mother's well-being but also improve oxygen supply for the baby, positively affecting its development ^[3].

Studies have shown that targeted pelvic floor exercises, especially when combined with TAUS-assisted biofeedbackfeedback system based on ultrasound, can significantly reduce pain and disabilities associated with pregnancy-related pelvic girdle painpain in the pelvic area ^[2]. This study was well designed, being a three-part, single-blind study that included 53 postpartum women—a solid sample size. Similarly, another study highlighted that regular, moderate physical activity during pregnancy not only contributes to maintaining physical fitness but also may have positive effects on mothers' body composition after childbirth ^[4]. This research was part of the FitMum randomized controlled trial, which includes a substantial 150 participants and is robustly designed.

Here are some practical tips for expectant mothers to stay active and healthy:

1. Planned exercise: Aim to include 20 to 30 minutes of moderate activity daily, such as walking or swimming ^[1].
2. Breathing techniques: Use controlled breathing techniques like deep abdominal breathing to reduce stress and improve oxygen supplysupply of oxygen ^[3].
3. Pelvic floor training: Incorporate pelvic floor exercises into the daily routine to promote pelvic stability and health ^[2].
4. Nutrition and hydration: Maintain a balanced diet and adequate hydration to optimally support physical activity ^[5].

Physical activity during pregnancy enhances the well-being of both mother and child. By incorporating regular movement and breathing techniques, the life of the expectant mother can be significantly improved. A healthy lifestyle during this special time is more accessible than ever, and every expectant mother should discover her own joy in movement. Take the initiative and make your pregnancy active and healthy!