Can Exercising Help During Pregnancy?


When it comes to pregnancy exercises, expecting mothers often wonder how to stay fit and prepare for a smoother delivery. This article explores pregnancy exercises for easy delivery and essential fitness tips for pregnant women. Additionally, it also covers exercises to avoid during pregnancy, the benefits of working out while expecting, and the calming effects of prenatal yoga exercises. Join us as we guide pregnant mothers on their fitness journey.

Benefits of Exercising While Pregnant

Pregnancy exercise benefits both mom and baby. Here are a few advantages:

Feel Happy: Exercises during pregnancy can make you feel happier and less stressed, which is great for your mood.

Sleep Better: Exercise improves sleep during pregnancy, benefiting both you and your baby.

Stay Healthy: Exercise keeps you and your baby fit and strong.

Weight Control: It can assist you in limiting the weight increase you experience throughout pregnancy, which is crucial for your wellbeing.

Prepare for Birth: The proper prenatal exercises might assist your body in getting ready to give birth.

Less Aches and Pains: It can also help with common pregnancy pains like backaches and swelling.

Less Health Issues: Exercise during pregnancy can lower the chances of having problems like diabetes or high blood pressure during pregnancy.

The exercise you should do while pregnant depends on your fitness and doctor's advice. Aiming for 150 minutes of moderate exercise each week is a good goal. You can break this into 30-minute sessions most days.

Exercises for the 1st Trimester

During the first trimester, focus on gentle, low-impact activities, such as:

Walking: Taking a brisk walk is a straightforward and efficient way to stay active. It's gentle on your joints and doesn't need any special gear.

Swimming: Swimming or water aerobics can relieve early pregnancy discomforts and provide a great full-body workout.

Prenatal Yoga: Joining a prenatal yoga class can help improve flexibility and relaxation. It's an amazing way to feel connected to your body and your child.

Strength Training: You can continue exercising with reduced weights and more repetitions if you were a weightlifter before becoming pregnant. Focus on maintaining muscle tone rather than building bulk.

Exercises for the 2nd Trimester

You might need to adjust some pregnant mother exercises to account for your expanding belly. Here are some things to think about:

Cardio: Switch to low-impact cardio exercises like elliptical training, indoor walking, or using maternity-friendly cardio equipment at the gym.

Strength Training: Continue with strength training, but use lighter weights and focus on proper form. Avoid exercises that put too much pressure on your abdomen.

Prenatal Classes: Consider joining prenatal fitness classes designed for the second trimester. These classes provide safe and effective workouts tailored to your needs.

Exercises for the 3rd Trimester

In the third trimester, your belly is big, and balance can be challenging. It's important to prioritize safety and comfort:

Low-Impact Activities: Stick to activities like swimming and walking, which are gentle on your joints and reduce the risk of falling.

Prenatal Yoga and Stretching: Concentrate on prenatal yoga exercises for pregnant women and stretching routines to enhance flexibility, relieve tension, and encourage relaxation.

Breathing Exercises: Practicing deep breathing to prepare for labor and manage stress.

Is It Safe to Exercise During Pregnancy?

It is frequently safe to exercise while pregnant, and it may even benefit you and the baby you are expecting. But before starting or continuing any exercise regimen while pregnant, seeing a doctor or other healthcare provider is crucial.

They can provide you with guidance that is specific to your pregnancy and health. Choosing the right exercises and following safety guidelines for a healthy pregnancy is also essential.

Consulting your doctor and selecting safe exercises while following guidelines will ensure a healthy and enjoyable pregnancy. Remember, your health and your baby's wellbeing come first!

Safety Tips for Exercising While pregnant

  • Avoid Risky Activities: Stay away from activities that could make you fall or get hurt, like skiing or contact sports.
  • Stay Hydrated: Drink enough water before, during, and after your workout to stay hydrated.
  • Use the Right Technique: Do exercises correctly to prevent injuries. If you're unsure, get help from a qualified prenatal fitness instructor.
  • Warm-Up and Cool-Down: Begin with a warm-up and end with a cool-down to keep your heart rate steady and avoid dizziness.
  • Stay Informed: Learn about how your body changes during pregnancy and how it affects your workouts. Consider joining prenatal fitness classes if you can.
  • Breathing: Pay attention to your breathing. Breathe deeply and avoid holding your breath, especially during strength training exercises.
  • Stay in Touch: Talk to your doctor regularly about your exercise plan to make sure it's safe for your pregnancy.
  • Dress Comfortably: Wear loose, breathable clothes that let you move easily during your workouts.
  • Pelvic Floor Exercises: Incorporate pelvic floor exercises (Kegels) to help with bladder control and prepare for childbirth.
  • Consult Your OB-GYN: Before starting any exercise routine, get clearance from your healthcare provider. They can assess your health and provide tailored recommendations for your pregnancy.
  • Avoid Overexertion: Exercise during pregnancy at a medium-intensity level where you can talk while exercising. If you can't, you might be pushing too hard.

Exercises to Avoid During Pregnancy

Some exercises during pregnancy could pose a risk to you and your baby. Here are exercises and activities you should generally avoid during pregnancy:

  • High-Impact Activities: Skip exercises involving jumping or sudden movements, like high-impact aerobics or intense running, to reduce the chances of injuries. Opt for low-impact options.
  • Avoid Overheating: To avoid overheating, which might hurt your child, stay away from exercising in sweltering weather. Instead, pick well-ventilated spaces.
  • Avoid Lifting Large Weights: Lifting large weights that put too much strain on your muscles can lead to injuries and pressure on your abdomen.
  • No Workouts on Your Stomach: As your pregnancy advances, stay away from workouts that need you to lie on your stomach since they can become unpleasant and even dangerous.


It's crucial to exercise when pregnant to keep healthy and fit. Always be cautious, pay attention to your body, and seek advice from your doctor. You can stay active and have a safe pregnancy by following these simple fitness suggestions and working out during pregnancy.