
We all know that the prenatal period for women can be very challenging, mentally and physically. The last thing on a pregnant woman’s mind would be getting their exercise routine down pat. Despite the difficulties and physical restraints during the prenatal period, physical activity is still an essential part of the process.
Read More:
- 5 Myths About Pregnancies, True or False?
- 5 Ways to Stay Healthy During Pregnancy
- 6 Best Exercises for Pregnant Women
It is integral to your won personal health as well as your unborn babies. With that being said, we’ll discuss the importance of exercise for pregnant women as well as the best ones to keep you and your baby in tip-top health.
The Importance of Exercise for Pregnant Women

Even while pregnant, women should still exercise to conserve their general health and keep them feeling fresh and physically fit to support a growing baby along with the physical demands of being pregnant.
Even though exercise cant be at the same level of intensity as you usually would outside of pregnancy, just enough physical activity can make a whole world of difference that you can noticeably benefit from. Some of the benefits of exercise during pregnancy include:
- Improved posture
- Promotes muscle growth, strength, and endurance
- Reduces backaches, cramps, and sore joints
- Reduces bloating and constipation
- Increased energy
- Better mood
- Improved rest or sleep
- Helps the body to recover faster and get back to shape after birthing
Best and Safe Exercises for Pregnant Women

1. Swimming
Swimming is a very popular exercise for a lot of pregnant women. The reason being as your body becomes lighter, so you feel more fluid and agile in your movement. Being in the water can also help to relieve nausea as well as puffy ankles. As you are floating on water, so is your baby.
This means you can move around without putting too much pressure on your joints and ligaments. You can go for aerobics classes for pregnant women or just moving around in the water. Any physical activity while swimming can certainly help.
2. Walking
Probably the easiest and convenient form of exercise on this list, walking can be done anywhere, anytime. Not only is walking perfect for burning calories and getting your body parts engaged, but it also helps to relieve stress for a lot of women. The serotonin that your body releases can put you in a better mood once you get going.
Walking can be done from the beginning of the prenatal process to the day before delivery. It’s also a good way for you to get out of the house and clear your mind. Just be sure not to push yourself too hard.
3. Jogging
Feeling good and want to push yourself a little bit harder? A light jog can certainly do the trick. If you’re feeling nice and lumber after walking and want to burn off some extra calories with the energy-burning inside you, a short jog can certainly help to strengthen your joints, keep your ligaments nice and limber while helping you get your sweat on. Be sure not to push yourself too hard and to do it on a smooth and level terrain as it can be quite testing for your knees.
4. Yoga
One of the most popular exercises for pregnant women, prenatal yoga is an ideal workout to improve and level balance out your physical and mental health. Yoga will help you to relax, focus on your breathing, encourage peace of mind and improve your flexibility.
Being pregnant can take a toll on your mental health as well as your physical health as most of the time, you are in a sedentary position. Yoga will help to correct all the niggles and cramps in your bones and joints to help you feel loose, flexible and calm. Be sure to join classes that are tailored to pregnant women, so the course isn’t too difficult for your condition.
5. Ellipticals
If you’ve still got an active gym membership, the ellipticals are a perfect machine for you. What makes it great is that you can adjust it to your own pace and intensity, making it safe at all times. Ellipticals are easy to do and can help keep your body in good shape as well as keeping your joints nice and flexible.
6. Dance and aerobics class
Working in a class with other pregnant women is a fantastic form of exercise to keep you fit as well as getting out of the house and socializing with other people who are going through the same thing as you.
Group workout classes for women are good for keeping you in shape, releasing all the tension that is built up and is friendly to inexperienced trainers.
Take It Slow

It isn’t easy being pregnant; you should never push yourself to do things that aren’t necessary. Every woman treats and reacts to pregnancies a little differently from one another. This means doing the above exercises at your own pace and intensity. There is no right or wrong. As long as you stick to the basic technique and form, you work yourself out at a level that’s effective for you.
When To See A Doctor?
If you need a specialist opinion about what kind of exercises you can do when you are pregnant, go to Okadoc.com or download our mobile app, and choose your preferred method of meeting your Gynecologist.
- Click here to book an In-person consultation appointment
- Or here to schedule a secure Video consultation
More Articles
Back to School: Prepare Your Kids for School After COVID-19
With more kids going back to in-person classes this year, with the COVID-19 Delta variant on the rise, this year’s back-to-school won’t be as usual.
Fresh Recipes To Cool Down The Summer Heat
From the easiest summer salad recipe to simple desserts, these easy summer recipe ideas will keep your summery breezy.
Why Watching TV Is Good?
Do you ever think that spending hours in front of the TV is not a healthy option for spending time? What if we told you that this has several benefits?
How To Heal & Prevent Sunburn?
Sunburn is a skin burn that occurs if exposed to the sun for too long without precautions. Here are some tips on how to heal sunburn and how to prevent it.
What To Eat For Suhoor? Easy And Healthy Ideas
For people who fast in Ramadan, Suhoor is considered as body fuel, this is why it’s important to have a balanced meal. Here is our healthy recipes selection
Obstructive Sleep Apnea: Could You Be At Risk?
What is Obstructive Sleep Apnea (OSA)? What causes it? How to detect it? And how to treat it? Learn more about how a billion people are impacted…
5 Reasons To Start Working Out Now
You’ve probably heard countless times how working out have many benefits for the whole body and mind. Here is 5 reasons why you should start working out now
Virtual Consultation With Doctors Through Okadoc
Okadoc now offers virtual consultation with trusted doctors and hospitals. Learn more here!
Reasons Why You Always Feel Hungry
Hunger is a natural signal to your body that it needs more food. There are many explanations why you constantly feel hungry, read more to discover them.
The 7 Most Common Menstrual Disorders
Some women have little or no problems during their periods, while others have different menstrual disorders due to many causes. Learn more about this topic.