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Best Exercises for Pregnant Women

Published : Sep 05, 2019 2 mins read Updated On : Jul 26, 2022

Back aches, swollen feet, mood swings, troubled sleep and let’s not talk about bloating — these are few of the many things you experience during pregnancy. Wondering if only there was a way to overcome these pains. Guess what? There is!


That’s right. Exercising while you’re pregnant offers lots of benefits — a boost in your mood, a decrease in many pregnancy symptoms including fatigue, constipation and morning sickness, etc. It’s perfectly safe, as long as you get thumbs up from your gynaecologist before you start working out along with a few pregnancy-specific modifications.
Best Exercises for Pregnant Women
Q. How much exercise should I get during pregnancy?

Experts suggest that expecting mothers should get at least 30 minutes or more of moderate exercise per day.

Q. What are the best cardio exercises I can do in pregnancy?

Walking- There is no easier exercise than walking. It does not take anything special or require any equipment

Swimming- You will feel lighter and more agile as you weigh less in water than on land. A dip in the pool may also help relieve nausea, sciatic pain and puffy ankles. And because baby’s floating along with you, it’s gentle on your loosening joints and ligaments.

Aerobics- Low-impact aerobics and dance workout classes like Zumba are a great way to increase your heart rate and get the endorphins flowing if you’re a newbie exerciser. If you’re new to exercise, opt for the water version of aerobics, which is ideal for newbies.

Q. What are the best strength and flexibility exercises I can do during pregnancy?

Pilates- A pregnancy-appropriate Pilates routine focuses mainly on strengthening your core and lengthening your muscles with low- to no-impact, which will help ease backaches and improve your posture as well as your flexibility which comes handy during labor.

Yoga- It encourages relaxation, flexibility, focus and deep breathing- a great combination for childbirth.

Q. Are there any risks of exercising while I'm pregnant?

You most likely can still enjoy the above mentioned fitness activities, but it is advised to consult your gynecologists' before you start anything as every pregnancy cases differ from one another.

Q. Other tips on working out safely during pregnancy?

There is a life growing inside you, start off slowly. Do not rush into exercising.

Never exercise to the point of exhaustion when you’re expecting.

Stop exercising if you have calf pain or swelling, or muscle weakness affecting balance. Immediately contact your gyna if you find anything unusual.

For every half hour you work up a sweat, down at least an extra full glass of water — more in hot weather or if you’re seriously sweating.

Taking your vitamins on time and keeping yourself well hydrated is necessary for expecting women. Fast&Up Vitalize provides your body with complete nutrition.

Tasmiya Wadia
Tasmiya Wadia
Healthy Lifestyle

Tasmiya is very bubbly and friendly who thinks that health is something that starts from inside and for you inside to be good, you need to feed yourself with healthy, nutritious yet delicious food.... Read More

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