PREGNANCY EXERCISES – A key to stay fit and healthy

Worried about gaining those extra pounds while you are pregnant?  Or those cramps and pain you are going to get?  You don’t have to worry anymore.  There are ways of dealing with it.  Exercises are extremely necessary when you have your little bundle of joy growing inside you.  A complication-free and healthy pregnancy depends completely on your mental and physical well-being.  It is wrongly said that you cannot and should not exercise in your pregnancy.  The truth is, pregnancy exercises in no way harm you or your baby if planned and done properly, and if you are avoiding any risky activity.


Let us now see a few benefits of exercising during pregnancy:

  • Helpful in maintaining pregnancy weight in the normal range
  • Keeps fatigue, weakness, and constipation at bay
  • Keeps you away from back or pelvic girdle pain
  • Prevents stress and depression
  • Helps you get a restful night’s sleep
  • Prepares you and your body for labor
  • Keeps you fit and happy


Exercises for First Trimester

Moderate exercising is permissible in the first trimester, for at least 30 minutes, 5 days a week.  However, you should not overstrain yourself.  Activities and exercises may include but are not limited to:

  • Brisk walking
  • Aquatic exercises
  • Swimming
  • Stationary cycle
  • Mat exercises to strengthen back and pelvic muscles
  • Mild jogging
  • Breathing exercises

Kegel exercises are very good for the tonicity of the pelvic musculature, and for reducing the chances of stress incontinence.


Exercises for Second Trimester

Permissible duration for exercises in the second trimester is 30 minutes, 3-5 times a week.

  • Normal walking
  • Mat exercises
  • Low impact swimming and water aerobics
  • Deep breathing exercises should be increased as they help in relaxation
  • Toning exercises to be done with 2 kg or 5 pounds of weights (if within comfort range)
  • Continue Kegel exercises


Exercises for the Third Trimester

This is the most crucial phase of your pregnancy so extra precautions are to be taken around the activities.  Any kind of strenuous activity should be avoided.  Frequency of exercises should be 3-5 times in a week, for a comfortable duration

  • Very low impact exercises
  • Kegel and deep breathing exercises should be continued
  • Toning exercises should be done on the mat
  • Walking at a normal pace for 30 minutes can be a good activity within the safe range. A 30 minutes stroll after the meals can be helpful even for proper digestion and for avoiding constipation
  • Relaxation exercises


WHO should NOT exercise

  • Highly overweight or underweight expecting moms should stay away from workouts, although mild level of exercises or activities like walking at a slow pace can be good
  • Pregnant women with severe anemia
  • Pregnant ladies with hypertension or pre-eclampsia
  • You may want to take it light if you have a history of premature delivery or threatened miscarriage
  • Heavy smoker. Also considering to curb your bad habit can be a good idea
  • Women with cardiac, pulmonary, joint or muscle problems
  • Uncontrolled diabetes is another issue where taking it light can be a good idea
  • Women with low lying placenta
  • Ladies with a weak cervix
  • Stay away from exercises if you have persistent vaginal bleeding


Immediately consult your medical provider in case of any complication or discomfort.  Always speak to your Physical Therapist and decide upon an exercise program that is best suited for you.

“A healthy pregnancy will give you a happy and healthy Child”


One Reply to “PREGNANCY EXERCISES – A key to stay fit and healthy”

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