We may earn money or products from the companies mentioned in this post at no additional cost to you.

Exercises you can do while pregnant

The Importance of Staying Active While Pregnant: Exercises You Can Do While Pregnant

Congratulations on your pregnancy! It’s an exciting time of life, but it can also be overwhelming. One way to keep yourself feeling strong and healthy is to make sure you maintain an active lifestyle throughout your pregnancy. Staying active has all sorts of benefits for both you and your baby, from increasing energy levels and improving mood to reducing the risk of gestational diabetes. But just like any exercise routine, there are certain safety guidelines that need to be taken into consideration. In this article, we’ll look at the best ways to stay fit during pregnancy so you can enjoy a healthy nine months!


  • Staying active during pregnancy can increase energy levels and improve mood.
  • It is important to exercise safely during pregnancy by getting guidance from a doctor, eating a balanced diet, staying hydrated, and monitoring mental health.
  • There are several safe exercises during pregnancy, such as prenatal yoga, swimming, walking, and cycling.
  • Taking supplements, focusing on breathing techniques, and engaging in cardio activities can contribute to a healthy pregnancy.

Benefits of Staying Active During Pregnancy

Staying active during pregnancy can offer amazing benefits, not only for your physical health but also for your mental well-being. Incorporating meditation benefits into your daily routine can help to reduce stress and improve sleep, allowing you to stay strong throughout the nine months. Prenatal yoga is a great way to keep your body flexible while safely maintaining strength as well as improving balance. Making diet modifications such as eating nutrient-rich foods helps to support the growing baby and provide the extra energy needed during pregnancy. Exercising in water workouts gives gentle resistance with low impact on joints which helps to reduce swelling often experienced in the late stages of pregnancy. In addition, engaging in regular exercise can have positive effects on mental health, like reducing depression symptoms and increasing self-confidence.

Safety Guidelines for Exercise During Pregnancy

It’s important to ensure you’re exercising safely during pregnancy to keep reaping the benefits of an active lifestyle. Get nutrition guidance from your doctor, and make sure to eat a balanced diet. Drink plenty of water before, during, and after exercise. Make sure to get enough sleep at night and take breaks as needed throughout the day. Monitor your mental health and take time for yourself if feeling overwhelmed or stressed. Lastly, talk with your doctor about postnatal recovery exercises that are safe for you to do after giving birth. Following these safety guidelines will help maintain an active lifestyle while pregnant and ensure a safer postnatal recovery period.

Safety Guidelines for Exercise During Pregnancy

The Beacon: Luminis Health

Guidelines for Intensity of Exercise

When exercising during pregnancy, it’s important to keep the intensity level low to avoid any potential risks. Working with your doctor can help you determine an appropriate level of intensity for your body. It is also important to listen closely to your body and be sure that you are properly hydrated throughout exercise sessions. Taking a prenatal exercise class is a great way to ensure that you are getting enough physical activity while keeping the intensity at a safe level. Proper nutrition should also be taken into account when deciding how hard to push yourself during workouts. Remember, by taking it slow and steady, you’ll be able to stay active and fit throughout your pregnancy!

10 Exercises You Can Do While Pregnant

  1. Walking: It is a low-impact exercise that can be done throughout pregnancy.
  2. Prenatal yoga: It helps improve flexibility, strength, and relaxation.
  3. Swimming: It is a great exercise as it supports the weight of the baby and reduces swelling.
  4. Prenatal Pilates: It focuses on strengthening the core muscles and improving posture.
  5. Stationary biking: It is a safe and effective cardiovascular exercise during pregnancy.
  6. Prenatal aerobics: These classes are specifically designed for pregnant women, focusing on low-impact movements.
  7. Prenatal strength training: It helps maintain muscle tone and strength during pregnancy.
  8. Prenatal dance classes: These classes combine dance moves with cardio exercise, providing a fun way to stay active.
  9. Kegel exercises: These exercises help strengthen the pelvic floor muscles, which can be beneficial during pregnancy and childbirth.
  10. Prenatal stretching: Gentle stretching exercises can help relieve muscle tension and improve flexibility.

Low-Impact Exercise Options

Strolling, swimming, and yoga are just some of the enjoyable, low-impact exercises you can do to stay healthy during pregnancy. With these activities, you can keep your body strong and fit without risking harm to yourself or your baby. Here are a few more low-impact exercises that you should consider:

  • Yoga and Pilates: Both of these practices will help to improve flexibility, strength, and balance throughout your pregnancy.
  • Swimming: This is a great way to get exercise while also being gentle on your joints.
  • Walking and Cycling: These two activities are excellent for getting some fresh air while staying active. They provide good cardiovascular benefits as well as muscle toning.

All in all, there are plenty of ways to stay active during pregnancy without putting too much strain on your body. Low-impact exercises like yoga, Pilates, swimming, walking, and cycling will help you stay fit while keeping both you and the baby safe!

Stretching and Flexibility

Stretching and flexibility can help soothe sore muscles and keep your body feeling limber during pregnancy. To remain active throughout your pregnancy, it’s important to incorporate moderate-intensity yoga, prenatal Pilates, and pregnancy-safe stretching into your routine.

  • Hydration:
    • Drink plenty of water throughout the day to stay hydrated while exercising.
    • Consider adding electrolytes to replenish essential minerals lost through sweat.
  • Flexibility:
    • Stretch regularly to maintain or increase flexibility as your body changes during pregnancy.
    • Focus on deep breathing exercises for relaxation and improved circulation.
  • Post-workout:
    • After each workout session, cool down with a few stretching exercises to reduce muscle soreness and fatigue.
    • Spend time in restorative poses like Child’s Pose or Legs Up The Wall for a calming end to your routine.

Strength Training During Pregnancy

Strength training during pregnancy can help build stamina and tone muscles so you’re better prepared for labor and delivery. Prenatal yoga, water aerobics, yoga ball exercises, and other strength-building activities are great ways to stay fit while pregnant. In addition to these activities, it’s important to keep nutrition in mind by taking supplements like calcium or iron, as advised by your doctor. Staying hydrated is also key—aim for 8-10 glasses of water a day! Be sure to pay attention to breathing techniques when exercising as well; this will help you get the most out of each activity. Finally, take frequent breaks throughout your workout routine—it’s ok if some days you just don’t feel up for it. Taking care of yourself during pregnancy is essential!

Cardio During Pregnancy

Keeping your heart healthy and getting oxygen to your baby is essential during pregnancy, so engaging in cardio activities such as walking, jogging, cycling, or swimming can be great ways to stay in shape. To get the most out of these activities and stay safe while pregnant:

  1. Take it slow when jogging – start with a brisk walk, and increase speed gradually if you feel comfortable.
  2. When walking, wear shoes that provide good support for your feet to help avoid injuries.
  3. Swimming is a great exercise because the water gives you buoyancy and supports your body weight; just make sure you’re not overexerting yourself or diving too deep!
  4. Try low-impact exercises like pregnancy yoga or bike riding at a leisurely pace for added benefits without overdoing it. Maintaining an active lifestyle throughout pregnancy will give you more energy and keep you feeling strong!

Pelvic Floor Exercises

Strengthening your pelvic floor muscles can help you enjoy a comfortable pregnancy and delivery. Kegel exercises are an effective way to do this and involve repeated contraction and relaxation of the pelvic floor muscle while breathing deeply. To practice, sit or lie in a comfortable position and focus on the muscles you use when stopping urine flow. Contract those muscles for 5 seconds, then relax for 10 seconds. When done properly, these exercises should be completely unnoticeable to onlookers. In addition to Kegels, posture modification and awareness can help keep your pelvic alignment in check throughout pregnancy. Try core strengthening exercises that focus on breath control and relaxation of the abdomen — all essential for maintaining a healthy pelvic floor during pregnancy!