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You are here : home > Pregnancy > Weight Gain, Diet & Exercise > Fitness Regimen for Pregnancy

Fitness Regimen for Pregnancy


Are you aware of the importance of fitness during pregnancy? Learn about the benefits of the workouts and how to achieve a good fitness level during the pregnancy term.


It is very important to maintain the fitness of your body when you are planning to conceive and during the entire stage of your pregnancy. At different stages, you need to take care of your body in a different manner. It is always advisable to devise an exercise regimen after consulting your physician and under the supervision of an experienced fitness trainer. Remember that there are no fixed rules to follow when you plan your exercise regimen for the pregnancy term.

Customise and Never Generalise – Each body acts and reacts differently. So never commit the mistake of assuming that a particular regimen that is mentioned in some journal or you happened to notice being practiced by some other pregnant woman ought to be followed by you too. Pregnancy is a natural state but the point that must never be overlooked is that each body reacts in a different manner to a particular regimen. This is why you need to seek the advice of your doctor and chart a plan in conjunction with your fitness trainer.

Retain a Workout Practice – This is one of the most important parts to note. You must keep your body in the workout mode before and after your pregnancy period. You cannot start all of a sudden and expect to keep your fitness upbeat. So keep a practice of some simple exercise like walking for a certain distance regularly, so that your body is acquainted to movements and your muscles and joints are flexible. This will prevent the usual body aches that are found to happen in people when start to exercise in an otherwise sedentary lifestyle.

Before Conception – Right from the time that you are planning to conceive, you need to ensure that you are maintaining a good fitness level. After all you must keep your body prepared for the rigours of the pregnancy term and the delivery thereafter. So start off with regular walking. Always make it a point to consult your doctor on what type of exercise you should do after the confirmation of your conception.

Move accordingly – If you have had problems in successful conception, doctors usually advise to take good rest for a few days and avoid any heavy weight lifting or brisk and sudden movements. This is to avoid any possible jolts that might result in a miscarriage. Once you get a green signal from the doctor as to how and what sort of regimen will suit you best, you can go in for regular walks in the open air to boost your fitness levels and feel fresh and healthy.

Fitness During the First Trimester – As mentioned earlier, workouts should be regular during first trimester and remember the fact that the more you are in the exercise mode, the easier it will be to shed the weight that you gain during your pregnancy period. Light cardio, yoga, breathing exercises and stretching are the ones that are usually recommended.

Fitness During the Second Trimester – In the second trimester is when the fetus is well settled into the uterus. Doctors and fitness instructors advise walking, free hand exercises, breathing exercises and yoga during this period. The restrictions in movements are more relaxed now.

Fitness During the Last Trimester – in the third trimester the need is to prepare the body for delivery. Likewise, the regular walking is recommended along with some core training exercises and breathing exercises so as to increase the stamina and help the body remain stress-free and relaxed as much as possible.

Just to reiterate, the main motive of regular exercising during the pregnancy is to increase the strength of the muscles and joints and keep them flexible as well. Care should be taken that no disturbance is caused to the fetus. In order to derive the maximum benefit of the workouts, expert guidance and discipline is required.

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