5 Safe Exercises to try During Pregnancy

Regular workouts or exercises during pregnancies come with tons of benefits to the mother and to the child as well. It is known to improve posture during the pregnancy period and improve some discomforts like backaches and fatigue.  Deeper research also indicates that it reduces the chances of a mother developing gestational diabetes, a type of diabetes that develops during pregnancy. Moms who exercise regularly register low stress and more stamina that is very much needed for labor and delivery.

If you were physically active then you may continue with daily exercises as long as you feel comfortable and also it is highly considered that you seek your doctor’s approval. Low impact aerobics are advisable and you should always monitor your heart rate to stay below 140.

You should try and exercise even if you have never exercised before with your doctor’s advice. The best way is to start with simple tasks like walking, swimming, or even yoga for a better pregnancy experience. According to The American College of Obstetrics, you can commit to at least 30 minutes of flexible workouts per day, unless you have an existing medical condition.

To give you a start, here are 6 exercises you can try for a better pregnancy


Yoga is an excellent way to keep fit and it would help you enjoy the pregnancy journey. It is the use of different body poses and breathing activities to relax your mind body and soul. You can always start by a few minutes of meditation before sinking into it. This will build some focus on your physical and mental well-being.  It’s important to have your yoga matt or a piece of matt of your liking that will inspire you during the exercise, choose comfortable loose clothing, and some you’re favorite relaxing music playlist (If music is your thing) or just have it a quiet and relaxed environment.  You click here to check out our article on different yoga poses that are recommended for pregnancy.


Aerobics are activities or workouts that speeds up your heart rate. This can be as simple as walking, cycling, dancing, or swimming. You can try out different types of aerobics to find the best one for you and just have fun with it. Do this at least 30 minutes a day and adjust when you feel comfortable.


If exercising is not your cup of tea then you can try walking which is readily available and you don’t have to pay a shilling to walk. It’s the easiest form of exercising which you can do till the last day of your pregnancy period.


Swimming can come with a good feeling because the water supports your bump and this means that you will not strain your back while at it. It’s also another way to get your heart beating faster for better blood flow. However, you should avoid breaststroke because this can cause pain if your spine is not aligned well.


Running is one of the best aerobics which is not harmful to your baby. The act of running will not interfere with your baby during the pregnancy period. If you had a routine of running and jogging before, you can continue as long as you feel comfortable. If you are a beginner you can start by simply jogging as you sink into it.


This piece is not medical advice or a treatment plan and is intended for educational purposes only. It should not be used to self-diagnose or treat any medical or physical condition. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Femama, its employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content.

Simon Peter

I am pro-women, I am inspired by what extent women go to make a better society for us all.

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