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Pregnancy Topics..

You are here : home > Pregnancy > Weight Gain, Diet & Exercise > Safe Exercises for Pregnant Women

Safe Exercises for Pregnant Women

Practicing right exercises during pregnancy can help to deal with the discomforts caused due bodily changes. Pregnant women can include such exercises in their routine after consulting their doctor. Learn more about such exercises.

Exercising is very beneficial during pregnancy – it keeps you fit, does not allow the baby fat to get deposited, boosts energy, lifts up your mood, prevents and treats gestational diabetes, prevents preeclampsia, speeds up post-partum recovery, improves sleep, reduces pregnancy aches, pains, and other discomforts, prepares you for easy childbirth and makes a healthy baby. Few exercises may prove to be fatal for you and your new baby-to-be, there are few safe exercises that every pregnant woman can try, but may not continue till the last weeks of pregnancy. It is always better to consult a doctor before starting an exercise regime.


Walking does wonder during pregnancy – it is best cardiovascular exercise you can do when you are pregnant. If you have never practiced waking before, then start slowly and gradually build your stamina up to 20-30 minutes of brisk waking every day and you can continue this throughout your pregnancy. It boosts circulation, confidence, calorie-burning, and overall health improvement. Walking does not involve jarring of the knees and any sport equipments – all it needs is a pair of supportive shoes and your determination to walk regularly.


Swimming works your heart and lungs and exercises the large muscle groups of your arms and legs. You can join an aquanatal class as exercising while standing in water does not stress your joints and instead, it supports your bump. The bigger your bump will get, the more you can enjoy feeling weightless in water.

Swimming also helps in easing the swelling in your legs, which is a common problem during pregnancy. There is no chance of falling on your stomach and injuring your baby while you swim. However, make sure that your swimming pool is clean so that infections are prevented.

Make sure that you practice such exercises after consulting your doctor and under the supervision of a certified trainer.

Yoga and Stretches

Yoga maintains muscle tone and flexibility, eases back pain, stimulates circulation, strengthens core muscles, and helps you relax. Gentle stretching keeps you supple, mostly because of the effects of a pregnancy hormone called relaxin, which loosens the strong tissues that connect your bones and ligaments. Stretching keeps your body relaxed and prevents muscle strain. Make sure you practice yoga and stretches under the guidance of a certified yoga instructor who advices for pregnant women. You can always join a prenatal class.

Low-Impact Aerobics

Low-impact aerobics strengthens your heart and lungs, tones your body, and gives you a burst of feel-good brain chemical called endorphins that keep you happy and relaxed. If you are a beginner, then join a low-impact aerobics class taught by a certified aerobics teacher. If you have been practicing aerobics before pregnancy, then you can just continue by lowering the intensity to fit your changing body after consulting your doctor.

Do Not Overdo and Know Your Limit

Usually, these safe exercises are recommended for all women during their pregnancy. But never overdo any exercise – so you should know when to stop and how to control. If you experience leakage of fluid from your vagina, breathlessness, vaginal bleeding, nausea, chest pain, dizziness, feeling faint, overheating, swelling in ankles and calves, minimized fetal movement, blurred vision, abdominal pain, etc., then you should immediately stop exercising and consult your doctor.

There are also certain exercises and activities which are not suitable to be practiced during pregnancy. Such activities include weight lifting, gymnastics, contact sports, horse riding, skiing, scuba diving and high impact exercises or other activities that can put excessive strain on the body. Also, in case if an expecting mother is coping with certain health condition, she may not be allowed to exercise. So, to be on a safer side while you are pregnant it is best to allow your doctor to design a health regimen recommended for you and your baby-to-be.

Which exercises can be practiced safely during pregnancy? What kind of exercises should be avoided during pregnancy? When to start exercising during pregnancy? Discuss here.

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