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How to maintain your fitness and vitality during pregnancy; exercise regime for mothers to be

December 27, 2019 | Farah Jassawalla

Exercise can do miracles for your body. Breaking a sweat may seem complicated and can get very taxing, but it does result in a healthier, fitter you. Pregnancy brings about significant changes in the body, and these changes also affect the mind. A more nourishing mother today entails a healthier generation tomorrow, and a fitness regime is essential to ensure that. There are substantial health benefits that come with an adequately exercised body. It's easier to bear and resolve mental stresses while you gain the much-required physical strength. 

Reasons why you should opt for exercise

Aches and pains are a part of the whole childbearing process. Medical practitioners all over the U.S. recommend regular physical activity for pregnant women. It helps deal with all the trouble that women go through during the trimesters. Moreover, according to the American Pregnancy Association, it also eases labor, which makes way for fast postnatal recovery. Exercise can ward off quite a few pregnancy blues. The potential benefits may include:

1. Helps in reducing bloating

2. Eases nausea by promoting better digestion

3. Effectively deals with backache and pregnancy-related sciatica

4. Lesser mood swings

5. Healthier weight management

6. Easier labor

7. Better chances for a standard delivery

8. Elevated energy levels

9. Sound sleep

Things you should carefully consider before choosing an exercise routine

To determine whether a high-intensity workout or a simple walking routine should suffice, consult your doctor for the best route. A moderate exercise routine of about 30 minutes daily is enough for most women. Most exercises are perfectly safe, but you can fall among those rare few where extra care is necessary. This may include:

1. Hypertension/high blood pressure that some women may develop during the pregnancy

2. Any heart or lung disease that may hinder the blood flow to the womb

3. A low riding Placenta

4. Vaginal bleeding during any trimester or anemia

5. Incompetent or weak cervix

6. Carrying multiple fetuses

7. Previous history of miscarriages for any reason

Finding out which exercise would suit you the most

For all practical purposes, this one varies from person to person. If you have been a sportswoman or were engaged in high-intensity workouts, you can still continue your routine exercises. Just get the recommendation from your medical examiner, and you'll have started your journey to a fitter body.

On the other hand, if you've had an inactive lifestyle, not all exercises may be perfect for you. Although, without evidence of prior health traumas, sitting down and staying sluggish just because you're too tired isn't healthy. Listed below are some exercises that are recommended for most pregnant women. Make sure you talk to your gynecologist before engaging in any of them. 

Taking walks

The easiest way to keep your developing body healthy is by taking regular walks. There's no need for any extra apparatus. A pair of reliable sneakers is all that you need, and you're on your way. Moreover, walking is one exercise you can continue throughout your pregnancy without a lag.

Going on a run

Your medical practitioner will recommend that you keep running a routine if you have been in one before becoming pregnant. Remember that you don't overdo it by going out of breath. In case you start experiencing dizziness or shortness of breath, stop instantly. 

Dips in the pool

A sure-shot way of keeping fit is by swimming regularly. It is an excellent exercise as it can significantly help with back pain. However, you should ensure to keep it at a slow pace and refrain from jumping into the water. 


Our clinical experts continually monitor the health and medical content posted on CURA4U, and we update our blogs and articles when new information becomes available. Last reviewed by Dr.Saad Zia on May 2nd, 2023.