Exercises for pregnant women – How to get in shape?


Table of Contents

Exercises in pregnancy

Exercise has innumerable health benefits. At all stages of your life, you stand to gain by adhering to a strict exercise regimen. And yes, you definitely need to exercise while you are pregnant. But not all exercises are suitable for you during this time. You have to cherry-pick a few that will benefit both you and your baby. Wondering which exercises will not exert too much pressure on your body at this delicate stage?Read on to find all the answers.

Why exercise for pregnant women is good?

Pregnancy isnot kind to the body. Not only do the swirling hormones leave your emotions all over the place, but also the growing baby inside you can make your body ache and bloated, leaving you drained and miserable.And at this juncture, exercise can turn out to be a life-saver. It will alleviate most of the unsavoury side effects of pregnancy-

  • Banishes the crippling backache that is the chief characteristic of pregnancy
  • Eases constipation
  • Reduces the possibility of contracting gestational diabetes
  • It releases lots of endorphins that uplift your mood and ward off pregnancy blues
  • Helps you get a good night’s sleep
  • Reduces the inflammation of hands, ankles and feet
  • Improves your blood circulation. Your baby too benefits from it
  • Gaining weight is natural and necessary during pregnancy, but too much of a weight gain can be harmful. Exercise can help you control the kilos you pile on
  • Working out during pregnancy guarantees good posture, and makes it easier for you to get back in shape after delivery
  • Pregnancy tends to raise your blood pressure, which exercise can counteract
  • Improves your baby’s brain health
  • Ensures that your baby is born with higher insulin sensitivity, which means fewer chances of coming down with diabetes
  • Keeps your baby’s heart rate steady

Pregnancy exercises

Now that you know why exercise for pregnant women is important, here is a list of exercises that are ideal for pregnant women-

1. Speed walking

This is the best and safest exercise for pregnant women. Pick a time that works for you, and take a brisk walk around the neighbourhood or head to your favourite track. 30 minutes of brisk walking is all that you and your baby need.Be mindful of your centre of gravity which changes with the progress of your pregnancy, and watch out for potholes.

2. Swimming

No exercise will alleviate joint and back pain as much as swimming. Find the stroke that gives you the optimum amount of relief. You can also try out treading in water or water aerobics.When you enter the water, hold on the hailing so that you don’t lose your footing. Don’t dive or jump into the water.

3. Yoga

This is a favourite among millennial mothers. It improves flexibility, promotes mental peace, and enhances blood circulation. You can also opt for Pilates.In the advanced stages of your pregnancy, avoid the yoga poses that depend on balancing.

4. Stationary cycling

This is a good cardio exercise for pregnant women. It elevates your heartbeat but does not stress your joints. It’s best to avoid real bicycles as balancing becomes quite a challenge during pregnancy, and the risk of toppling over is higher.

5. Low impact aerobics

If you want all-round fitness, then try out a few low impact aerobic exercises. They will keep your joints healthy, your heart rate stabilized, your blood pressure optimal, and your blood sugar level in control. Squats and jabs, skaters, gentle jumping jacks, oblique crunches standing up, lateral shuffle etc. are guaranteed to keep both mommy and baby healthy.

6. Strength training

Don’t go overboard with strength training. But a little bit of gentle weight lifting, resistance bands, and wall push-ups should help.

A word of caution

Before you plan your exercise routine, get a ‘go-ahead’ from your doctors. Stop exercising and visit your doctor again if you notice these signs-

  • Bleeding from the vagina
  • Light-headedness
  • Unexpected pain
  • Laboured breathing
  • Muscle cramps
  • Discharge of fluids from the vagina
  • Chest pain


Exercising is imperative during pregnancy. Don’t fall for the misconception that pregnancy makes you fragile. But you also have to know your limits and work out accordingly. The benefits you will reap will stay with you all your life. [av_promobox button='yes' label='Consult a doctor on MediBuddy' link='https://www.medibuddy.in/?utm_source=blog_cta&utm_medium=blog' link_target='' color='blue' custom_bg='#f00' custom_font='#ffffff' size='large' icon_select='no' icon='ue800' font='entypo-fontello']To know more about how you can avert complications during pregnancy, talk to a doctor through MediBuddy’s tele consultancy services.[/av_promobox] Sources:

  1. Medical News Today