Exercises for Pregnant Women: Safety, Benefits, and Guidelines


Physical exercises help improve and maintain one’s physical fitness and overall health. Exercises during pregnancy are important. They can stimulate the body to release some common discomforts of pregnancy and prepare your body for labor and delivery.

Are exercises dangerous for my baby?

In general, proper exercising is safe during your pregnancy. If you were physically active before getting pregnant, it is advisable to keep it going during pregnancy. Your healthcare provider may advise you to remain active as long as it does not cause any discomfort and there are no other health conditions recommending otherwise.

Remember that pregnancy is not the time to exercise for weight loss. However, appropriate exercise during pregnancy will help you lose weight more easily after childbirth. Exercise does not put you at risk for miscarriage in a normal pregnancy. You should ask your healthcare provider before beginning any new exercise routine, just to be safe.

What are the benefits of exercise during pregnancy?

30 minutes of exercising on most, or all, days can be beneficial to your health during pregnancy. Only 20 minutes of exercising, 3 or 4 days a week, benefit you as well. The important thing is to be active and get your blood flowing.
To manage to complete exercises during pregnancy, you should have a schedule for the days and times during the week when you will exercise. Prenatal yoga is a good, low-impact exercise that can be useful for pregnant women.

Here are some of the benefits of exercise during pregnancy:

−Help release backaches, bloating, constipation, and swelling
−May help women stay away from or treat gestational diabetes
−Raise energy
−Improve mood
−Improve posture
−Stimulate muscle tone, strength, and endurance
−Improve sleep quality

Your baby is protected in a safe environment with plenty of fluid in the amniotic sac nestled inside the uterus with the organs, muscles, and physical body surrounding. Regardless of this protection, it is suggested to avoid high-impact exercises.

You will probably want to stay away from these kinds of exercises during pregnancy:

−Activities where falling is more probable
−Exercises that may lead to any abdominal trauma including activities with jarring movements, contact sports or rapid variation in direction
−Activities that need extensive jumping, hopping, skipping, or bouncing
−Bouncing while stretching
−Waist twisting motions while standing
−Intense bursts of exercise followed by long periods of no activity
−Exercise in hot, wet weather
−Hold breath for a prolonged period of time
−Exercise to reach the point of exhaustion

You should take these main guidelines in planning for exercise during pregnancy:

−Make sure to wear loose fitting, comfortable clothes as well as a great supportive bra.
−Select well-fitting shoes that are designed for the kind of exercise you are doing.
−Exercise on a flat, level surface to protect yourself from injury.
−Have enough healthy calories to meet the needs of your pregnancy as well as your exercise schedule.
−Drink plenty of water before, during, and after your workout.
−After having floor exercises, get up slowly and gradually to avoid dizziness.


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Hello Health Group does not provide medical advice, diagnose or treatment.

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