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Pregnancy Topics..

You are here : home > Pregnancy > Weight Gain, Diet & Exercise > Safe Exercises during Pregnancy

Safe Exercises during Pregnancy

Read on to learn about the safe exercises during pregnancy and health benefits of exercising during pregnancy.

Exercising during pregnancy can help to prevent a lot of health problems. However, it is a must to seek doctor’s approval before starting any kind of exercise regimen during pregnancy. Let us take a look at the exercises that are considered safe to be practiced during pregnancy.

What kinds of exercises are considered safe during pregnancy?

There are 5 kinds of exercises that are particularly beneficial for a pregnant mother.  These are aerobics, calisthenics, relaxation techniques and Kegel exercises.


Aerobics are repetitive, rhythmic activities and include exercises like walking, jogging, swimming and bicycling.  A word of caution: You should avoid uphill or strenuous bicycling so that there is no extra pressure on the uterus.  You should also avoid swimming in public pools or pools with suspect hygiene condition in order to limit the risk of vaginal infections.

Aerobics stimulate the heart, lungs, muscle and joint activities, producing beneficial all round changes. They enhance the efficiency of circulation, increase muscle tone and strength, and build endurance.  They help in burning calories, reducing fat and also giving a good night's sleep.  They may also help in controlling blood sugar.


Calisthenics are essentially rhythmic, light gymnastic movements of the body.  They are ideal for the expectant mother since they help in promoting physical and mental well-being, as well as preparing your body for labour and childbirth.  They also help in relieving backaches, improving posture and toning muscles.

Relaxation Techniques:

Relaxation exercises increase body awareness and focus, and help the expectant mother relax her mind and body.  They also help the mother to conserve energy and prepare her body for the ordeal of childbirth.

Kegel Exercises:

Kegels tone the pelvic muscles and strengthen the vagina and perineum for delivery.  They also help in quick postpartum (after childbirth) recovery.

What relaxation techniques are helpful during pregnancy?

Lie on your back with your head on the cushion and your lower legs raised on a chair. Close your eyes and relax for 10-15 minutes. This exercise will also help relieve swollen ankles and feet.

Lie on your side and keep a pillow underneath your head.  Bend your upper arms and legs upwards, placing a pillow under this knee.  Keep your lower leg straight.  Close eyes and clear your mind.  Breathe in and count to 10.  Breathe out slowly.  Relax completely.

Benefits of Exercising during Pregnancy

Have a quick look at some of the health benefits of exercising during pregnancy.
  • Exercising throughout the pregnancy period can help to prevent c-section and have a natural delivery.
  • It can help to prevent excessive weight gain.
  • Women who exercise regularly during pregnancy can get back to their pre-pregnancy shape easily.
  • It can help pregnant women to improve blood circulation in their body and get a good night’s sleep.
  • It is very beneficial for preventing blotting and swelling.
  • Exercising regularly during pregnancy can also help to prevent constipation.
  • It is good for preventing or dealing with high blood sugar or gestational diabetes during pregnancy.
  • It helps to strengthen the body to cope with the rigours of childbirth and delivery.
  • It helps to boost the stamina and prevents the problems like backache.
  • It keeps the energy levels boosted and helps to cope with fatigue and stress.
Exercising during pregnancy can surely help in sailing through pregnancy smoothly. However, if any discomfort is experienced while exercising, you must stop immediately and report to your doctor. Many pregnant women join prenatal exercise classes so that exercises can be learnt properly and done under the supervision of experts. Although, exercises provide innumerable benefits during pregnancy, it is a must for a pregnant woman to learn and practice exercises under the supervision of a certified trainer. Consulting your doctor is also a must before starting the exercise regimen.

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Tinker bell.6 years ago
I have had two miscarriages earlier and this is my third attempt. Do i need to consult my doctor before starting these exercises?
louise dent.8 years ago
i found this sight very helpful in relaxatin and clearing of the mind as i have just split up with the father of my unborn child and no longer feel the need to cry all the time. i also found that exercise does liberate both the mind and body. thankyou . louise
louise dent.8 years ago
i found this sight very helpful in relaxatin and clearing of the mind as i have just split up with the father of my unborn child and no longer feel the need to cry all the time. i also found that exercise does liberate both the mind and body. thankyou . louise
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