Si no puedes visualizar correctamente esta comunicación, pincha aquí
If you are unable to see this email correctly, click here

logo Smart

Actions such as climbing stairs, walking to the shops or running for a train all involve some form of exercise. Regular exercise is promoted for its overall health benefits.

Pregnancy is recognized as a unique time for behaviour modification and is no longer considered a condition for confinement. It is currently recognised that habits adopted during pregnancy could affect a woman's health for the rest of her life.

Benefits of exercise during pregnancy
Becoming active and exercising at least 30 minutes on most, if not all, days of the week can benefit your health during pregnancy. It may help relieve tiredness, lower back pain and reduce varicose veins and swelling of the feet and ankles. It improves muscle tone, strength and endurance. It makes it easier to carry the weight you gain during pregnancy and helps prepare you for the physical challenge of labour. Doing exercise promotes a sense of wellbeing. Staying fit during pregnancy may help to reduce feelings of stress, anxiety and depression. Exercise also improves sleep. It also helps you to prevent medical conditions such as: gestational diabetes mellitus (diabetes that develops during pregnancy) and hypertension (high blood pressure).

These are the forms of exercise you can do during pregnancy: Walking, Swimming is great for your body because it works so many muscles, Cycling provides a good aerobic workout, and Aerobics is a good way to keep your heart and lungs strong. If you were a runner before you became pregnant, you often can keep running during pregnancy, although you may have to modify your routine.


Running and Pregnancy
Your training plan during pregnancy should be open, flexible, and focused on staying fit rather than building endurance or speed. Like the off-season after a target marathon, you should shift to a plan that allows you to more efficiently return to regular training post-baby. Follow these steps:

Focus on maintenance, rather than improvement. This allows the body to adapt to the incredible physiological adaptations.
Train in minutes rather than miles. Instead of focusing on running 4 or 6 miles, run by time. You’ll still get in your workouts, but you won’t feel the sense of loss in fitness.
Train by effort rather than pace. This is especially important for pregnant runners since it allows for the inevitable shift in pace rather than limiting you to running under a low heart rate number, which isn’t reliable or accurate.
Stay strong. Include total-body strength exercises to maintain lean muscle tissue, core strength and posture.
Reduce the impact. Shift to or weave in lower impact activities like swimming, stationary cycling or elliptical to provide a workout with less stress to the body and lowers the risk of injury. This is especially important later in the pregnancy when running can be painful or uncomfortable.
Avoid the heat and humidity (and the cold). Avoid exercise in hot, humid conditions since overheating and dehydration is dangerous to both mother and the fetus. Take your workouts inside to better control the environment. This is also important during cold, wintery days where the risk of falling is greater. The treadmill is a safe tool that allows higher quality workouts in extreme weather.
Find a new long run distance. Discuss with your doctor at what time length you should limit your endurance runs. Remember the goal is to maintain fitness and not improve it.
Run shorter, varied workouts during the week. Some may be easy effort for 45 minutes, while others could be 30 minutes but include moderate intensity intervals for 1-2 minutes. Mix it up and always go by how you’re feeling.
Stay in the zone. Use running and walking as tools to modify your effort. When training by your listening to your body and effort levels, add walking when you need to and evolve your program. Typically, this can mean running early on, then run-walk intervals, then walk-run intervals (more walking less running) and if needed, walking.

In general, activities in which there is a high risk of falling, such as gymnastics, water skiing, and horseback riding, should be avoided. Some racquet sports also increase the risk of falling because of your changing balance. Other sports to avoid include Downhill snow skiing (Your change in balance may put you at greater risk of injuries and falls. Also, you may be at risk of altitude sickness, an illness caused by breathing air that contains less oxygen); Contact sports, such as hockey, basketball, and soccer (These sports can result in harm to you and your baby); Scuba diving —Scuba diving can put your baby at risk of decompression sickness, a serious illness that results from changes in the pressure surrounding the body.

The changes in your body can make certain positions and activities risky for you and your baby. While exercising, try to avoid activities that call for jumping, jarring motions, or quick changes in direction that may strain your joints and cause injury.
There are some risks from becoming overheated during pregnancy. This may cause loss of fluids and lead to dehydration and problems during pregnancy.

When you exercise, follow these general guidelines for a safe and healthy exercise program:

• After the first trimester of pregnancy, avoid doing any exercises on your back.
• If it has been some time since you have exercised, start slowly. Begin with as little as 5 minutes    of exercise a day and add 5 minutes each week until you can stay active for 30 minutes a day.
• Avoid brisk exercise in hot, humid weather or when you have a fever.
• Wear comfortable clothing that will help you to remain cool.
• Wear a bra that fits well and gives lots of support to help protect your breasts.
• Drink plenty of water to help keep you from overheating and dehydrating.
• Make sure you consume the daily extra calories you need during pregnancy

Warning signs to stop exercising
Stop exercising and call your health care provider if you have any of these symptoms: Vaginal bleeding; Dizziness or feeling faint; Increased shortness of breath; Chest pain; Headache; Muscle weakness; Calf pain or swelling; Uterine contractions; Decreased fetal movement; Fluid leaking from the vagina.


In this video, Dr. Keith Eddleman, an author and the head of obstetrics at Mt. Sinai Hospital in Manhattan, tells you how to exercise during pregnancy and has advice that begins with, "listen to your body".

imagen descriptiva
Labour (UK) / Labor (US)
Cansancio, fatiga
To have a bun in the oven
Pregnant silence

To be expecting
a slang word for pregnant
to be pregnant
nobody is talking but everyone knows something is about to happen
to be pregnant, waiting for a baby to arrive

This will make it easier for you to get back in shape after the baby is born.
The extra weight you are carrying will make your body work harder than before you were pregnant.

1. We use comparatives to compare two things or two people. (e.g She is taller than her husband)
2. Superlatives are used, however, to compare, to show the difference between more than two things or more than two people. (e.g Paris is the biggest city in France)
3. To form comparatives and superlatives you need to know the number of syllables in the adjective. Syllables are like "sound beats".

Rules to form comparatives and superlatives
1. One syllable adjective ending in a silent 'e' — nice
    • Comparative — add 'r' — nicer
    • Superlative — add 'st' — nicest
2. One syllable adjective ending in one vowel and one consonant — big
    • Comparative — the consonant is doubled and 'er' is added — bigger
    • Superlative — the consonant is doubled and 'est' is added — biggest
3. One syllable adjective ending in more than one consonant or more than a vowel — high, cheap
    • Comparative — 'er' is added — higher, cheaper
    • Superlative — 'est is added — highest, cheapest
4. A two syllable adjective ending in 'y' — happy
    • Comparative — 'y' becomes 'i' and 'er' is added — happier
    • Superlative — 'y' becomes 'i' and 'est' is added — happiest
5. Two syllable or more adjectives without 'y' at the end — exciting
    • Comparative — more + the adjective + than — more exciting than
    • Superlative — most + the adjective — the most exciting

Remember that comparatives are often followed by than and superlatives with the before the adjective.
    • It was the happiest day of my life.
    • My joke was funnier than your one.
    • The Nile River is longer and more famous than the Thames

Irregular Forms
Adjective Comparative Superlative
good better the best
bad worse the worst
far further / farther the furthest / farthest

    • I am a better tennis player than you but Marcelo is the best.
    • Steve is a worse liar than me but Adrian is the worst.

Note: Further / farther, furthest / farthest are all used for distance.
Only Further / furthest are used to mean 'additional' or 'more advanced'.
    • Madrid is further / farther than Alicante is from here (in Valencia).
    • If you require further information, please contact reception.

Remember that the opposites of 'more' and 'most' are 'less' and 'least', respectively.

Take care vs Take care of

Take care is used when saying goodbye to someone.
     • Bye! Take care
Take care of means to look after someone or something.
     • You should take care of your new car; it cost a lot of money..

Overtake vs Takeover

Overtake is a verb. It can mean to go beyond something by being better, or if you're driving to come from behind another vehicle or a person and move in front of it.
     • You should always check your rear view mirror before you overtake another car.
Takeover as a noun is used when one organisation gains control of a company by buying most of its shares.
     • In September 2006 Merck announced their takeover of Serono SA.
Take over as a phrasal verb means to get control of a company by buying most of its shares.
     • Merck finally took Serono over in 2007.
91 013 31 68
Accede a contenidos gratuitos a través de
nuestra página de Facebook y Twitter

Sus datos proceden de bases de datos propiedad de SmartEducation, de asistentes a nuestros cursos, contactos informativos o comerciales, y/o de fuentes públicas y serán utilizados para informarle de nuestras actividades. Estos datos han sido obtenidos con su consentimiento en cumplimiento de la Ley Orgánica 15/1999 de Protección de Datos de Carácter Personal. Usted podrá ejercer los derechos de acceso, rectificación y cancelación de los mismos mediante el envío de un correo electrónico a

Your personal data were taken from databases property of SmartEducation, participants in our programs, databases obtained from commercial and business contacts and /or public sources and will be used for informing you about SmartEducation activities. If you do not wish to receive future informative communications, send an e-mail to