Exercise During Pregnancy

How To Exercise During Pregnancy And Why?

As thinking is to the human mind, so is the exercise to the physical body. What meditation does to our brain, exercise does to our body. What exactly it does? Channelize. Yes, energy is everywhere, but the power lies in focusing and minding it.

Exercises have increased importance when it comes to pregnancy. As per Indian Medical Advisory, a pregnant woman should do at least 2 hours and 30 minutes of moderate-intensity aerobic activity a week. Why so?

To answer this, let’s move forward to the following reasons-

  • Regular activity increases the chances for normal delivery.
  • Reduces stress during pregnancy.
  • Ease and prevent aches and pains, including constipation.
  • Prevents backaches, varicose veins, and exhaustion.
  • Improve sleep during pregnancy
  • Lower risk of depression and anxiety.
  • Reduced possibility of preeclampsia and gestational diabetes.

Types of Exercises During Pregnancy

If you are a regular fat-burner, it’s time to consult with your doctor to make changes in your activities. For beginners also, it is highly suggested to first take advice from your doctor, taking into account your health history and medical condition.

Generally, the following physical exercises are recommended during pregnancy-

  • Brisk Walking, but avoid straining your joints and muscles.
  • Yoga, meditation
  • Swimming
  • Pilates
  • Low impact aerobics
  • Pelvic floor exercises
  • Squatting exercises
  • Butterfly pose

While doing these exercises for your third trimester/7th month of pregnancy, consider your body balancing as the gravitational centre of the body changes; belly size and other physical changes. In brief, exercises are meant to strengthen the muscles. So, do not stress yourself and work out slowly, increase cautiously and be at ease. Take frequent breaks.

Cautions During Pregnancy Exercises

Prima facie, pregnancy exercises are fruitful for good health, happy 9 months and wholesome childbirth. Still, there are some times, where you need to pay attention and remain alert. Like-

  • You can talk while exercising, otherwise, you might be working too hard.
  • You must avoid doing exercise on your back.
  • Avoid jumping, it can cause injury to your joints.
  • Maintain proper fluids levels in your body to prevent dehydration.
  • Abstain from exercising in heat and humidity, this can hinder your breathing.
  • Take regular breaks, don’t stress.
  • It is advisable to do exercises under professional guidance.

Warning Signs When You Must Stop Exercising

You might think that it is normal to feel a bit low or dizzy during workouts, but in pregnancy, it is not. You should immediately stop if you feel any of the given symptoms and see your doctor-

  • Pain in Abdomen
  • Light-headed (dizziness)
  • Headache
  • Chest pain
  • Calf-pain or swelling
  • Bleeding
  • Foggy

Avoid Following Exercises During Pregnancy

Some activities and exercises you should strictly avoid during pregnancy, which can prove harmful to your health.

  • Any activity, which disrupts your normal breathing.
  • Exercises that disbalance you
  • Sports which involve running
  • Activities that can hurt your abdomen area
  • Kneel,  sit-ups, bending forward.
  • Any other activity which stresses and put pressure on your physic.

Basic Guidelines For Pregnancy  Exercises

  • Wear Comfy Outfits
  • Put on restful pair of shoes
  • Be careful with the floor, Yoga Mat is recommended
  • Stay Hydrated
  • After you are done exercising, don’t rush to stand. Relax for a while to avoid any dizziness.
  • Take your meals at least one hour before exercising.

Being pregnant is the world’s best feeling for a woman. Let’s make this experience more wonderful with a nutritious diet. Do regular exercises as suggested. Consult your doctor now and then. Avoid any stress. Remember, whatever you do, is impacting a life within you. So, do what is best for you and your child’s health. More importantly, stay happy and enjoy your golden period of pregnancy. Stay Healthy.


  1. When should I start exercising during pregnancy?

     Ans. After consulting your doctor, you should start low-impact exercises in the first trimester of pregnancy.

  1. What types of exercise should be avoided during pregnancy? 

     Ans. Avoid jumping, jerky, bouncing and high-impact exercises.

  1. Can I exercise in early pregnancy? 

     Ans. Yes. But, after consulting your Gynaecologist, keeping in mind your medical history and health condition.

  1. Are squats safe during pregnancy?

     Ans. Squats are extremely safe for most pregnant people.

  1. Is Jumping safe during pregnancy?

     Ans. No. Jumping is not at all recommended during pregnancy.

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