Safe Exercises to Stay Fit During Pregnancy

ByRiddhi Roy
Updated:16 Jan 2025, 11:09 am
Medically reviewed byDr Yogesh Jadhav

There are several potential physical and emotional benefits for women who exercise during pregnancy. It helps with better weight control, an improved mood, and better fitness levels. It can be confusing to figure out which exercises are safe for pregnancy. These exercises are safe and comfortable for all pregnant women to do easily.

Pregatips
Regular exercise can also decrease the risk of pregnancy-related complications like pre-eclampsia and pregnancy-induced hypertension. Some other benefits include better energy levels, overall well-being, and reduced back and pelvic pain.
In this article:

Consult your doctor, physiotherapist, or healthcare professional before starting any kind of exercise while you are pregnant. If you have been exercising since before you got pregnant, you may need to modify your existing routine and choose one that is more suitable to your current needs.

Which Month To Start Exercising During Pregnancy?

You can start exercising at any time during your pregnancy, but check with your doctor or healthcare provider before you start any new workout routine. Here are the top five safe exercises that you can include in your routine during pregnancy:
  • Walking: Walking is a safe, accessible, low-impact exercise that anyone can add to their routines. It can be done at any time of the day, based on your comfort level. You can sneak in walks while running errands, during work, or when you wake up. It is a healthy way to burn calories throughout your pregnancy. Additionally, walking for just thirty minutes a day can help boost your mood. Just remember to wear good, supportive shoes, stay hydrated, and choose safe walking paths that are familiar to you. It would also be better to have a walking buddy.
  • Prenatal Yoga: Prenatal yoga is one of the safest forms of exercise to add since it is designed to accommodate the changes going on in your body. If you are pregnant and looking for a way to stay fit or to relax, prenatal yoga may be the right choice for you. Prenatal yoga is a multifaceted approach to exercise that involves stretching, centring the mind, and focusing on breathing. Prenatal yoga has a lot of benefits for both the mother and baby. It can improve the quality of sleep, reduce stress, enhance flexibility, decrease lower back pain and help with nausea and shortness of breath. Make sure you look up educational videos on prenatal yoga or go for classes. An added benefit of going to these classes would be to connect with more pregnant women and prepare for the stresses of being a new mother.
  • Swimming: One of the safest activities to do while pregnant is swimming. Swimming is a low-impact exercise that can build strength, endurance, and aerobic capacity. The buoyancy of water can support your weight, reduce straining the joints, and improve cardiovascular health without overheating the body. While swimming is generally considered a safe activity for pregnancy, it is best to check with your doctor in case you have any pregnancy-related complications. It is also advised to swim in a pool you are familiar with so that you are aware of the water quality. Bacteria in water can cause a lot of harm. Avoid diving or jumping into the water, and avoid swimming on beaches or seashores because tides can be unpredictable.
  • Stationary Cycling: Indoor cycling is one of the safest forms of exercise while pregnant, provided you have checked with your doctor. Cycling is good for reducing lower back and joint pain. Indoor cycling also offers a controlled environment with no risk of falling. There are many factors, like the weather, bumpy roads, other riders or pedestrians, and cars, that could cause you to lose your balance and fall while cycling outdoors. Given these potential dangers, cycling indoors is a much better option. Make sure you stay hydrated and avoid overexertion by keeping the pace moderate, and make sure you adjust the seat and handlebars for optimal comfort.
  • Pelvic Floor Exercises (Kegels): Kegels are a form of invisible exercises that strengthen your pelvic floor muscles, which in turn can help during labour and even recovery. It also reduces the risk of urinary incontinence and supports the pelvic organs. It involves squeezing and relaxing the muscles in the genital and pelvic areas. It can be done at any time of the day, even while you are sitting at a desk or even at work. It's quite simple to accomplish and doesn't need any specialised equipment.
  • Pilates: Pilates is considered safe during pregnancy, but should only be done under the guidance of a licensed professional. Pilates can help you learn breathing techniques that can be helpful during labour, strengthen your pelvic floor muscles and help with cramps and swelling.
  • Aerobics: Aerobics of moderate intensity are safe for pregnant women and may even help ease discomfort and reduce the risk of complications. It involves a lot of muscle groups at once and is a good way to keep your arms and legs in motion.
  • Dance: Dancing is a safe and fun form of exercise during pregnancy. It can help strengthen muscles and prepare you for childbirth. Just make sure you choose dances that are gentle and prioritise your comfort.
  • Push-ups: Modified push-ups are safe for pregnancy. You will need to use the floor for knee support. These exercises can strengthen your core, your arms and your back. This also improves blood circulation.
  • Squats: Squats are a good form of exercise to engage your core, glutes and improve your posture during pregnancy. It can also prepare you for childbirth. However, you may need to modify your stance to suit pregnancy. To make it easier, you can also use a fitness ball.
  • Side leg raises: Side leg raises are safe during pregnancy as they help strengthen the outer glutes, hips and thighs. They also improve leg and glute stability. You will have to do these leg raises while lying on your side.
  • Plank: Planks are considered safe during pregnancy as long as they are done with modifications to suit your new needs. Planks are helpful for strengthening your core and back muscles. However, you have to be careful, as planks put a lot of pressure on the abdomen, which is already more pressurised due to the pregnancy.
  • Bicep Curls: Bicep curls are a good form of exercise to strengthen your arms during pregnancy. Just make sure you use lightweight dumbbells.
  • Water aerobics: Water aerobics is a safe and comfortable form of exercise for pregnant women. They can help you prevent excessive weight gain, and gestational diabetes and reduce birth weight.
While it is important to exercise during your pregnancy, it is equally, if not more important to listen to your body. If you are feeling exhausted, as opposed to refreshed during a workout, stop doing it. Speak to your doctor and come up with an exercise routine accordingly. Also, stay mindful about overheating your body and only exercise in a cool room. Keep yourself well hydrated during the workout and pause as needed to drink water. It is also important to maintain a well-balanced diet along with your exercise routine. To sum it up, it is extremely important to stay active during your pregnancy while making sure you are taking all the required precautions to keep it safe. Safe exercises may vary based on what trimester of pregnancy you are in. Always consult a healthcare professional before starting any form of exercise and ease into it. You can also ask your doctor how you can modify your exercise plans as your pregnancy progresses. The most important aspect of exercise is to always listen to your body. Stop if it is getting too much, or take a step back, breathe and start again. If you feel any pain or discomfort, you should stop and ask someone for help.

FAQs on Safe Exercises to Stay Fit During Pregnancy

  1. Is it safe to exercise during pregnancy?It is safe to exercise during pregnancy, provided you modify your routine according to the needs of your changing body. Get your routine checked by a doctor to make sure the exercises are safe.
  2. What kinds of exercises are safe for pregnancy?During pregnancy, it is important to get some regular exercise. You can consider exercises such as walking, swimming, stationary biking and prenatal yoga.
  3. How much exercise should I get if I am pregnant?Getting regular exercise is very important during pregnancy. It helps keep your physical symptoms in check while also managing your mental health better. Try to get 30-60 minutes of exercise every day, but do remember to listen to your body. If exercising is making you feel exhausted, as opposed to feeling refreshed, do not continue.
Disclaimer: Medically approved Dr Yogesh Jadhav, Gyanecologist, Arogya Hospital, Baramati

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