Rio Maior

Scientific research has shown that staying active during pregnancy can help prevent and manage complications like gestational diabetes, hypertension, obesity, and improve overall fitness, mental health, and postpartum recovery. However, many pregnant and postpartum women lack proper guidance on exercising safely, and inactivity remains common. This research evaluates the benefits of a supervised prenatal exercise program delivered either in person or online, aiming to improve maternal physical activity, fitness, and healthy lifestyle behaviors. The study offers a 12-week multicomponent exercise program, including aerobic, coordination, strength, postural, stretching, and pelvic floor exercises. Participants attend two 60-minute sessions weekly, supervised by qualified exercise physiologists. Women join either an in-person group at healthcare, university, or fitness centers or an online group exercising at home or outdoors. The program follows international guidelines and includes access to additional free resources like the Active Pregnancy Guide and YouTube workouts. Participants complete validated questionnaires and fitness tests before and after the 12-week intervention to assess physical activity, fitness, sleep, diet, stress, and other health factors. Researchers will compare the effects of in-person versus online exercise on these outcomes and gather participant feedback on satisfaction and resource use. All participation and resources are free, and the study aims to inform future exercise recommendations and public health strategies for pregnant women.