Pregnancy Exercise


A regular pregnancy exercise regime is essential not only for a healthy pregnancy but also for easy labor. Here are some exercises for pregnancy thats safe for you and your baby.

Last Updated: 22 October 2020

Pregnancy Exercise
Pregnancy Exercise

Backaches, feet swelling, bloating – pregnancy has to endure all of its symptoms, but not if you choose a fitter pregnancy!

The American College of Obstetricians and Gynecologists (ACOG) recommends at least 20 to 30 minutes of pregnancy exercise per day on most days or all the days of the week. Even if you have never practiced a workout before, you can start a new, fit life when you are pregnant. Begin by trying one or more of the pregnancy exercises below that suit your body the best.


What can be easier than walking, and without the need of going out to a gym or having to buy special equipment? A brisk walk for 30 minutes or three 10-minute walks spread across in a day is enough to keep your heart and your baby healthy. Walking is an ideal cardio exercise during pregnancy to improve the overall blood circulation in your body.

Here’s a general guideline to make walking during pregnancy safe:

·         Look for a comfortable walking space without uneven surfaces or blocks (like pebbles or wet mud) that can make you stumble or slip while walking.

·         Try to have your spine straight as you walk. It can keep your chest expanded, aiding in maximum breathing which can help you from falling short of breath.

·         If you face breathlessness, rest or take a break until you feel alright.

·         A pair of sneakers and comfortable walking shoes can make your walking experience fit and confident.


If you haven’t tried it before, swimming might feel like a dangerous pregnancy workout. On the contrary, swimming is by far the best pregnancy exercise. The extra load of weight that pregnancy brings along can make you feel heavy all the time. However, under water, your body feels weightless which can help you relieve the weight for a while. Swimming can also be easy on your joints, something which is going to help you the best for labor. And, water is a natural healer. A dip in the pool can relieve you from stress.

Here are a few important safety tips while swimming during pregnancy:

·         Always get into the pool through the steps, holding the railing. Do not dive or jump directly down into the pool.

·         Be extra cautious about water that’s spilt along the pool side which can cause slipping down.

·         Do not attempt scuba diving during pregnancy.

Prenatal Yoga

Yoga is an ancient practice to calm down the mind and body. Irrespective of whether you have learnt prior to pregnancy or not, you can now learn yoga from a certified yoga trainer. Not all yoga kinds of yoga and all yoga poses are safe during pregnancy; hence stick only to prenatal yoga which is specifically meant for pregnant women.

Indoor cycling

Spinning is a great pregnancy exercise without having to exhaust your energy as in real cycling. Cycling on a stationary bike gives you the much-needed support for your pregnant body and you will not fall down. As an excellent cardio workout, it gives you the benefit of making adjustments to the speed of your cycling. If there is one precaution you need to take during spinning, it is not to lean forward or lift yourself off the seat.

Other forms of pregnancy exercise which you can try include moderate-intensity aerobics, light exercises, Tai Chi, slow dancing etc.

General tips while practicing pregnancy exercise

·         If you have been an ardent fitness person before pregnancy, you can continue your pre-pregnancy workout routines after a consultation with your OB or fitness trainer.

·         With the constant change in your body shape and weight, you might have to change the intensity and kind of moves you do in each trimester.

·         Remember, pregnancy exercise must keep your body in an active form but not exhaust you.

·         Avoid doing exercises which involve lying flat on your back or on your abdomen.

·         Drink enough water to keep your body hydrated during pregnancy workouts.


Physical Activity and Exercise During Pregnancy and the Postpartum Period. American College of Obstetricians and Gynecologists (ACOG).


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