{"id":21533,"date":"2025-11-13T10:46:08","date_gmt":"2025-11-13T08:46:08","guid":{"rendered":"https:\/\/fitpass.rs\/blog\/?p=21533"},"modified":"2025-11-13T10:46:19","modified_gmt":"2025-11-13T08:46:19","slug":"vezbe-za-trudnice","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/vezbe-za-trudnice\/","title":{"rendered":"Za\u0161to je va\u017eno da trudnice budu aktivne?"},"content":{"rendered":"\n<p>Trudno\u0107a menja telo \u2013 ali i daje priliku da ga bolje upoznate, oja\u010date i pripremite za sve \u0161to sledi.<br>Zato stru\u010dnjaci sve \u010de\u0161\u0107e preporu\u010duju umerenu fizi\u010dku aktivnost tokom trudno\u0107e i postporo\u0111ajnog perioda, jer ona donosi brojne benefite i za mamu i za bebu.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Za\u0161to su ve\u017ebe tokom trudno\u0107e va\u017ene<\/h3>\n\n\n\n<p>Ve\u017ebanje u trudno\u0107i nije luksuz, ve\u0107 podr\u0161ka zdravlju.<br>Prema preporukama Svetske zdravstvene organizacije i American College of Obstetricians and Gynecologists (ACOG), trudnice bi trebalo da budu aktivne najmanje 150 minuta nedeljno, kroz lagane do umerene aktivnosti poput \u0161etnje, joge za trudnice, plivanja ili specijalizovanih vo\u0111enih ve\u017ebi.<\/p>\n\n\n\n<p>Dokazani benefiti redovne aktivnosti uklju\u010duju:<\/p>\n\n\n\n<ul>\n<li>smanjenje rizika od gestacijskog dijabetesa i povi\u0161enog pritiska<\/li>\n\n\n\n<li>bolju kontrolu telesne te\u017eine<\/li>\n\n\n\n<li>ubla\u017eavanje bolova u le\u0111ima i kukovima<\/li>\n\n\n\n<li>ja\u010danje mi\u0161i\u0107a karli\u010dnog dna i lak\u0161i poro\u0111aj<\/li>\n\n\n\n<li>bolji san i raspolo\u017eenje<\/li>\n\n\n\n<li>br\u017ei oporavak nakon poro\u0111aja<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2025\/11\/1000028443.jpg\"><img decoding=\"async\" loading=\"lazy\" width=\"747\" height=\"1280\" data-id=\"21551\"  src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2025\/11\/1000028443-747x1280.jpg\" alt=\"1000028443\" class=\"wp-image-21551\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2025\/11\/1000028443-747x1280.jpg 747w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2025\/11\/1000028443-175x300.jpg 175w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2025\/11\/1000028443-768x1315.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2025\/11\/1000028443-897x1536.jpg 897w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2025\/11\/1000028443.jpg 1051w\" sizes=\"(max-width: 747px) 100vw, 747px\" \/><\/a><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2025\/11\/1000028444.jpg\"><img decoding=\"async\" loading=\"lazy\" width=\"747\" height=\"1280\" data-id=\"21548\"  src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2025\/11\/1000028444-747x1280.jpg\" alt=\"1000028444\" class=\"wp-image-21548\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2025\/11\/1000028444-747x1280.jpg 747w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2025\/11\/1000028444-175x300.jpg 175w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2025\/11\/1000028444-768x1315.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2025\/11\/1000028444-897x1536.jpg 897w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2025\/11\/1000028444.jpg 1051w\" sizes=\"(max-width: 747px) 100vw, 747px\" \/><\/a><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2025\/11\/1000028446.jpg\"><img decoding=\"async\" loading=\"lazy\" width=\"960\" height=\"1280\" data-id=\"21557\"  src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2025\/11\/1000028446-960x1280.jpg\" alt=\"1000028446\" class=\"wp-image-21557\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2025\/11\/1000028446-960x1280.jpg 960w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2025\/11\/1000028446-225x300.jpg 225w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2025\/11\/1000028446-768x1024.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2025\/11\/1000028446-1152x1536.jpg 1152w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2025\/11\/1000028446.jpg 1350w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2025\/11\/1000028449.jpg\"><img decoding=\"async\" loading=\"lazy\" width=\"826\" height=\"1280\" data-id=\"21545\"  src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2025\/11\/1000028449-826x1280.jpg\" alt=\"1000028449\" class=\"wp-image-21545\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2025\/11\/1000028449-826x1280.jpg 826w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2025\/11\/1000028449-194x300.jpg 194w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2025\/11\/1000028449-768x1191.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2025\/11\/1000028449-991x1536.jpg 991w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2025\/11\/1000028449.jpg 1161w\" sizes=\"(max-width: 826px) 100vw, 826px\" \/><\/a><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2025\/11\/IMG-3f00a9429e2993e622f8dd21e7360778-V.jpg\"><img decoding=\"async\" loading=\"lazy\" width=\"960\" height=\"1280\" data-id=\"21554\"  src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2025\/11\/IMG-3f00a9429e2993e622f8dd21e7360778-V-960x1280.jpg\" alt=\"IMG 3f00a9429e2993e622f8dd21e7360778 V\" class=\"wp-image-21554\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2025\/11\/IMG-3f00a9429e2993e622f8dd21e7360778-V-960x1280.jpg 960w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2025\/11\/IMG-3f00a9429e2993e622f8dd21e7360778-V-225x300.jpg 225w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2025\/11\/IMG-3f00a9429e2993e622f8dd21e7360778-V-768x1024.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2025\/11\/IMG-3f00a9429e2993e622f8dd21e7360778-V-1152x1536.jpg 1152w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2025\/11\/IMG-3f00a9429e2993e622f8dd21e7360778-V.jpg 1350w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/figure>\n<\/figure>\n\n\n\n<p>Istra\u017eivanja pokazuju da \u017eene koje ostaju fizi\u010dki aktivne tokom trudno\u0107e imaju do 30% manju verovatno\u0107u za komplikacije i znatno lak\u0161i oporavak nakon poro\u0111aja.<br>Fizi\u010dka aktivnost pozitivno uti\u010de i na psihi\u010dko zdravlje, jer smanjuje rizik od postporo\u0111ajne depresije i poma\u017ee mamama da se lak\u0161e prilagode novoj rutini.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Postporo\u0111ajni period \u2013 vreme za oporavak, ali i za povratak sebi<\/h3>\n\n\n\n<p>Nakon poro\u0111aja, telo prolazi kroz brojne promene \u2013 mi\u0161i\u0107i su oslabljeni, dr\u017eanje je promenjeno, a \u010deste su i tegobe poput dijastaze (razdvajanja trbu\u0161nih mi\u0161i\u0107a) ili bolova u donjem delu le\u0111a.<\/p>\n\n\n\n<p>Upravo zato su stru\u010dno vo\u0111ene ve\u017ebe i fizioterapija najbolji na\u010din da se telo bezbedno vrati u balans.<br>One poma\u017eu oporavku mi\u0161i\u0107a, ali i doprinose energiji, raspolo\u017eenju i samopouzdanju.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Kad beba postane partner u ve\u017ebanju<\/h3>\n\n\n\n<p>Postoje programi koji uklju\u010duju i baby gym ve\u017ebe, radionice o pravilnom rukovanju bebom (tzv. <em>baby handling<\/em>) i razvojne ve\u017ebe za najmla\u0111e.<br>Takve aktivnosti poma\u017eu bebi u razvoju motorike, balansa i senzorne integracije, dok mame u\u010de kako da se pove\u017eu sa bebom kroz pokret.<br>To su ve\u017ebe koje istovremeno ja\u010daju telo i odnos izme\u0111u mame i deteta.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Nova mogu\u0107nost u Subotici: Fitpass + <a href=\"https:\/\/fitpass.rs\/objekti\/poliklinika-novamed\" target=\"_blank\" rel=\"noreferrer noopener\">Poliklinika Novamed<\/a><\/h3>\n\n\n\n<p>Suboti\u010danke sada imaju sjajnu vest \u2013 u <a href=\"https:\/\/fitpass.rs\/objekti\/poliklinika-novamed\" target=\"_blank\" rel=\"noreferrer noopener\">Poliklinici NovaMed<\/a> sada mo\u017eete iskoristiti svoju Fitpass \u010dlanarinu i za fizioterapiju i vo\u0111ene ve\u017ebe za mame i bebe.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\">\n<p>\u201cBilo da \u017eelite da oja\u010date telo nakon poro\u0111aja, ubla\u017eite bolove u le\u0111ima, popravite dr\u017eanje ili jednostavno u\u010dinite ne\u0161to dobro za sebe \u2013 sve to mo\u017eete uz podr\u0161ku na\u0161eg stru\u010dnog fizioterapeuta.<\/p>\n\n\n\n<p>I va\u0161i najmla\u0111i mogu u\u010destvovati u na\u0161im baby gym ve\u017ebama, radionicama o baby handlingu i razvojnim ve\u017ebama sa bebama \u2013 sve uz stru\u010dno vo\u0111enje i bezbedno okru\u017eenje.\u201d<\/p>\n\n\n\n<p>\u2014 Poliklinika Novamed, Subotica<\/p>\n<\/blockquote>\n\n\n\n<p>Uz Fitpass u <a href=\"https:\/\/fitpass.rs\/objekti\/poliklinika-novamed\" target=\"_blank\" rel=\"noreferrer noopener\">NovaMedu<\/a> mo\u017eete:<\/p>\n\n\n\n<ul>\n<li>raditi individualne fizioterapijske tretmane<\/li>\n\n\n\n<li>poha\u0111ati programe za trudnice, postporo\u0111ajni oporavak, dijastazu ili bolove u ki\u010dmi i kukovima<\/li>\n\n\n\n<li>u\u010destvovati u stru\u010dno vo\u0111enim i bezbednim treninzima, prilago\u0111enim va\u0161em stanju<\/li>\n\n\n\n<li>prisustvovati baby gym ve\u017ebama<\/li>\n\n\n\n<li>nau\u010diti pravilno rukovanje sa bebom na radionici baby handlinga<\/li>\n\n\n\n<li>podsta\u0107i pravilan razvoj bebe kroz razvojne ve\u017ebe<\/li>\n<\/ul>\n\n\n\n<p>Poliklinika Novamed nalazi se u Subotici, u ulici Banijska 57.<br>Vi\u0161e informacija: <a href=\"https:\/\/fitpass.rs\/objekti\/poliklinika-novamed\">Fitpass \u2013 Poliklinika Novamed<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Statistika koja govori u prilog kretanju<\/h3>\n\n\n\n<ul>\n<li>68% \u017eena koje redovno ve\u017ebaju tokom trudno\u0107e prijavljuju manje bolova u le\u0111ima (ACOG, 2023)<\/li>\n\n\n\n<li>Redovna fizi\u010dka aktivnost smanjuje rizik od poro\u0111aja carskim rezom za 20\u201330%<\/li>\n\n\n\n<li>U Srbiji, prema istra\u017eivanju Batuta (2022), vi\u0161e od 60% trudnica nije fizi\u010dki aktivno, \u0161to pokazuje koliko prostora ima za edukaciju i podr\u0161ku kroz bezbedne programe<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p>Kretanje u trudno\u0107i i nakon poro\u0111aja nije samo fizi\u010dka potreba \u2013 to je ulaganje u zdravlje, energiju i samopouzdanje.<br>Uz podr\u0161ku stru\u010dnjaka, kao \u0161to su timovi iz Novameda i Fitpass mre\u017ee, svaka trudnica i mama mo\u017ee da prona\u0111e ritam koji joj prija i vodi je ka zdravijem, sre\u0107nijem periodu maj\u010dinstva.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Trudno\u0107a menja telo \u2013 ali i daje priliku da ga bolje upoznate, oja\u010date i pripremite za sve \u0161to sledi.Zato stru\u010dnjaci sve \u010de\u0161\u0107e preporu\u010duju umerenu fizi\u010dku aktivnost tokom trudno\u0107e i postporo\u0111ajnog perioda, jer ona donosi brojne benefite i za mamu i za bebu. Za\u0161to su ve\u017ebe tokom trudno\u0107e va\u017ene Ve\u017ebanje u trudno\u0107i nije luksuz, ve\u0107 podr\u0161ka [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":21542,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[4,6],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Za\u0161to je va\u017eno da trudnice budu aktivne? | Fitpass<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/fitpass.rs\/blog\/vezbe-za-trudnice\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Za\u0161to je va\u017eno da trudnice budu aktivne? | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Trudno\u0107a menja telo \u2013 ali i daje priliku da ga bolje upoznate, oja\u010date i pripremite za sve \u0161to sledi.Zato stru\u010dnjaci sve \u010de\u0161\u0107e preporu\u010duju umerenu fizi\u010dku aktivnost tokom trudno\u0107e i postporo\u0111ajnog perioda, jer ona donosi brojne benefite i za mamu i za bebu. Za\u0161to su ve\u017ebe tokom trudno\u0107e va\u017ene Ve\u017ebanje u trudno\u0107i nije luksuz, ve\u0107 podr\u0161ka [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/fitpass.rs\/blog\/vezbe-za-trudnice\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitpass\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/FitPass.rs\/\" \/>\n<meta property=\"article:published_time\" content=\"2025-11-13T08:46:08+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-11-13T08:46:19+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2025\/11\/Screenshot-2025-11-13-at-09.41.49.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"848\" \/>\n\t<meta property=\"og:image:height\" content=\"772\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Fit Pass\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Fit Pass\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/fitpass.rs\/blog\/vezbe-za-trudnice\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/fitpass.rs\/blog\/vezbe-za-trudnice\/\"},\"author\":{\"name\":\"Fit Pass\",\"@id\":\"https:\/\/fitpass.rs\/blog\/#\/schema\/person\/f118e95d58412ae1f52569b8292eadb8\"},\"headline\":\"Za\u0161to je va\u017eno da trudnice budu aktivne?\",\"datePublished\":\"2025-11-13T08:46:08+00:00\",\"dateModified\":\"2025-11-13T08:46:19+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/fitpass.rs\/blog\/vezbe-za-trudnice\/\"},\"wordCount\":698,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/fitpass.rs\/blog\/#organization\"},\"articleSection\":[\"Objekti\",\"Trening\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/fitpass.rs\/blog\/vezbe-za-trudnice\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/fitpass.rs\/blog\/vezbe-za-trudnice\/\",\"url\":\"https:\/\/fitpass.rs\/blog\/vezbe-za-trudnice\/\",\"name\":\"Za\u0161to je va\u017eno da trudnice budu aktivne? 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