Why You Should Workout While Pregnant

It’s important to stay active during pregnancy, but working out while pregnant can be tough. Here’s why you should workout while pregnant and how to do it safely.

Benefits of Working Out While Pregnant

Exercising while pregnant can be a great way to stay healthy and fit during your pregnancy. Not only can it help you maintain your energy levels and make you feel more in control of your body, but it can also help relieve the aches and pains of pregnancy and provide you with more strength and endurance. Additionally, there are many other benefits of working out while pregnant that you may not be aware of. In this article, we will discuss some of the positive benefits of exercising during pregnancy.

Improved cardiovascular health

Physical activity and exercise provide numerous benefits during pregnancy, ranging from improved cardiovascular health and better emotional wellbeing to enhanced sleep and ease of labor. Exercising throughout pregnancy can help improve your circulation, as well as your general feeling of wellbeing throughout pregnant and postpartum.

When exercising during pregnancy, the body increases its production of oxygen needed to meet the demands of both mother and baby. Improved circulation can lower blood pressure, reduce water retention and prevent varicose veins from forming. Additionally, regular cardio activities can strengthen the heart muscles that provide an important layer of support for the womb, increasing protection for both the mother and baby.

By improving cardiovascular health through exercise during pregnancy, you may reduce your risk for gestational diabetes which can lead to serious problems after birth if not treated correctly. Exercise also helps strengthen pelvic muscles in preparation for childbirth; a stronger pelvic floor reduces symptoms such as urine leakage as a result of weakened or injured muscles due to childbirth. Studies have also indicated that babies born to mothers who exercised during their pregnancy scored higher on cognitive tests including information processing speed after birth compared to babies whose mothers did not exercise while pregnant.

Reduced risk of gestational diabetes

Exercising during pregnancy can reduce the risk of developing gestational diabetes, a condition in which high blood sugar levels become uncontrolled and can damage the health of both expecting mother and baby. Studies have shown that pregnant women who exercise on a regular basis are less likely to develop this condition.

Staying active can also help control weight gain, a common issue for many pregnant women, giving them more confidence in their changing body shape. Even simple changes to diet and activity levels can improve overall cardiovascular health and reduce risks associated with common complications during delivery, such as pre-eclampsia and preeclampsia-associated morbidity.

Strength exercises like yoga, swimming or pilates have been proven to help expecting mothers manage labor pain more effectively than those who don’t exercise. Additionally, regular exercise can also provide the energy and motivation you need to power through the difficult last months of your pregnancy. This will allow you to enjoy your pregnancy much more while staying healthy at the same time!

Improved sleep

Physical activity can be a great tool for improving the quality of sleep during pregnancy. Staying physically active will maintain a healthy level of fatigue, which gives your body more energy to rest when it’s time to sleep. Improved circulation brought about by exercise helps your muscles relax and minimizes the discomfort that can sometimes make it difficult for pregnant women to sleep.

Exercise also exercises the endocrine system, so hormones like adrenaline and norepinephrine assimilate in balanced amounts. These hormones play an important role in improving sleep patterns by helping you stay alert while it’s time to be awake, and helping create a calming effect when it’s time for bed. Regularly exercising during pregnancy increases your chances of getting a good night’s rest because you won’t feel as tired and worn out during the day. Also, with regular exercise comes regular exhaustion at night; this makes it easier for mothers-to-be to fall into deep sleep naturally.

Reduced lower back pain

Lower back pain is a common complaint among pregnant women. Exercise can play a major role in reducing lower back pain. Pregnant women should focus on core strength and back strength exercises. Strengthening the core muscles, such as the abs, obliques and erector spinae, helps to relieve pressure on the spine and reduce lower back pain. Exercises for strengthening the core include planks, push ups and Pilates exercises that target the area between your hips and rib cage. Back strengthening exercises should target muscles in both the upper and lower back, such as rows or squats with weights or resistance bands. All of these exercises help to make it easier to carry around a growing baby bump during pregnancy.

What Types of Exercise are Safe?

Exercising while pregnant is beneficial in several ways. It can help you keep your energy levels up, strengthen your bones and muscles to prepare you for labor, and reduce stress and tension. However, it’s important to know what types of exercise are safe and which ones should be avoided. Let’s explore the different types of exercise that you should keep in mind when working out during pregnancy.


Walking is one of the most recommended forms of exercise for pregnant women. It’s a great way to get some low-impact exercise that helps keep your heart healthy, your muscles toned, and your joints moving. Plus, it can be done virtually anywhere – from the local mall to a nature trail or park. To maximize the benefits of walking, try to aim for 30 minutes per day at least five times a week. Be sure to wear comfortable shoes and dress in layers so you don’t get too hot or cold during your walk. It’s also important not to push yourself beyond what feels comfortable—if you start feeling out of breath or dizzy, take a break and cool down before continuing.


Swimming is a great form of exercise for pregnant women. It is considered a low-impact exercise and uses many muscle groups, with no impact on the ankles, knees, or hips. The buoyancy of the water supports your body weight, taking the strain off your joints and muscles, making it feel almost effortless. Swimming can help keep your heart rate in check and make it easier for you to stay active through pregnancy.

In addition to physical benefits, swimming can also help reduce stress from pregnancy hormones as well as provide you with an overall feeling of well-being. Swimming can be done at any stage of pregnancy; however, it is best to consult with your doctor before starting any type of exercise program while pregnant. It is recommended that you start slowly and increase your time in the pool gradually as swimming becomes a safe way to maintain good health during pregnancy.


Yoga is a great form of exercise that can be done safely during pregnancy. It can help keep your body supple, build strength and flexibility, and relieve aches and pains. This low-impact form of exercise is also very calming and provides an excellent way to reduce stress.

Prenatal yoga classes are available at most fitness centers, but it’s important to begin with an instructor who has been trained specifically in this discipline. Certain poses should not be practiced during pregnancy, so it’s important to make sure you are in the right class learning the safest poses.

Some common yoga postures that are typically safe during pregnancy include:
– Cobra pose (Bhujangasana): This pose helps strengthen the lower back, stretches the chest and abdomen, and increases blood circulation throughout the body. It can also help release tension in your shoulders and neck muscles.
– Warrior I & II (Virabhadrasana I & II): This posture promotes balance, strengthens your leg muscles, opens up your hips, back chest and shoulders; all of which will come in useful when it comes time for childbirth! It is especially beneficial for women suffering from varicose veins or cramps during early pregnancy as it encourages better circulation.
– Cat-Cow Pose (Bitilasana): This position alternates between two backbends — bowing down with a flat spine while the head drops towards the floor in Cat Pose; then gently arching the back while raising the head upwards into Cow Pose— releasing tension along the spine while promoting flexibility throughout.

Yoga is an excellent form of exercise with multiple benefits — not only will you be preparing yourself for childbirth by developing strength and stamina, but it can also improve posture and blood circulation as well as increase energy levels overall!


Pilates is a form of safe, low impact exercise that helps strengthen core muscles such as the transverse abdominus and obliques. It also helps to improve posture. Because it doesn’t involve rapid movements, Pilates can be especially beneficial for pregnant women in their second and third trimesters who may no longer be able to engage in more strenuous activity. It can help keep their body strong and prepare their bodies for labor.

Pilates helps increase flexibility, strengthens core muscles which includes the abdominal muscles, lower back muscles, hips and buttocks. This works the body through a series of gentle movements that are easy on the joints but yet challenging for the mind and body. Pilates supports improved posture during pregnancy due to this increased flexibility in your abdominal muscles which allows easier movement with each stage of pregnancy.

It also helps reduce water retention, ease lower back pain, stress relief and may help reduce discomfort associated with carpal tunnel during pregnancy. Additionally, its ability to help redirect energy throughout the body can create a feeling of strength and balance within a woman’s mind-body connection allowing her to connect deeply with her unborn baby throughout her pregnancy effectively creating an intimate bond between mother and child long before labor begins.

Tips for Working Out While Pregnant

Exercising during pregnancy can help to improve not just physical fitness, but also mental wellbeing. Pregnant women need to take extra care when it comes to physical activity as it can be too taxing for the body. That’s why it’s important to know the tips for working out while pregnant. By following these tips, pregnant women can stay healthy and fit throughout their pregnancy.

Wear comfortable clothing and shoes

Getting active helps provide numerous benefits for you and your growing baby, but it’s important to be safe when exercising. It’s essential to have the right equipment and apparel to ensure a safe, comfortable and effective workout.

When selecting clothes for your workout routine, look for pieces that are made from breathable materials that will fit properly as your body and bump grow during pregnancy. Avoid garments with tight elastic or drawstrings around the waistline that can increase pressure on the abdomen. Sports bras should be snug yet comfortable around chest and stomach areas, supporting the extra weight of your changing body without leading to discomfort or those dreaded pregnancy-induced backaches.

Also, consider shoes equipped with cushioning insole and good arch support, as they can help reduce stress on feet and ankles while keeping you stable during low-impact activities such as walking or swimming. Many maternity stores offer affordable options customized specifically for pregnant women so you don’t have to settle for anything less than perfect fit and comfort while working out!

Drink plenty of water

Hydration is especially important to pregnant women, as it helps keep the body supplied with necessary nutrients and can reduce the risk of dehydration and other potential complications. Staying well hydrated during exercise sessions is also key to providing enough fluids for the baby and decreasing overheating. Pregnant women should aim to drink at least ten 8-ounce glasses of water per day, and may need more when working out. During exercise, drink several ounces of water every 15 minutes for optimal hydration.

Listen to your body

Exercising while pregnant is beneficial to both you and your baby, but it’s important that you also understand your own limits and determine what kinds of movement are right for you. Before starting any new regimen, be sure to consult with your doctor to get the the green light. Once cleared, start slowly and gradually increase intensity and duration as appropriate.

It’s also important to be mindful when selecting an exercise form while pregnant — look for low impact activities such as walking, swimming, yoga or Pilates. During exercise, focus on deep breathing patterns which can help reduce fatigue. When tired or feeling discomfort of any kind during a workout, it’s time to rest or go home rather than push through until exhaustion sets in. You may also find it helpful to track physical activity in a journal so that you can review past results and make adjustments accordingly.

Listen to your body at all times during working out; if a position or particular type of exercise feels uncomfortable or isn’t working well for you, take the time to evaluate why before continuing on. Most importantly: rest when needed; don’t overexert yourself either mentally or physically while working out while pregnant — it’s ok not to break any records!

Talk to your doctor

Before beginning any type of exercise program when pregnant, it is important to consult with your doctor who can assess your overall health and provide direction on the best type of exercises for you. Your doctor may ask some questions about your existing fitness level, recent medical history, or activities that may have potential risks to you or your unborn baby. Make sure you discuss any concerns or limitation that could affect your workout sessions to ensure a safe and healthy experience during pregnancy.

Depending on the trimester, your doctor may recommend light exercises such as swimming, walking and stretching for maintaining overall fitness levels. Intense workouts such as aerobics, running or other vigorous activities can help reduce excessive weight gain, but be sure to talk with your doctor beforehand if considering these options. Low impact activities such as yoga and Pilates are ideal for pregnant women because not only are they relaxing and enjoyable; also places minimal strain on joints which can become stiffer during pregnancy due to hormone shifts in the body. It is essential before starting a program that you check with your doctor first in order to get their opinion on what type of activities will best meet the needs of both mother and baby.

Safety Guidelines

Exercising during pregnancy can be a great way to keep fit and make sure your body is ready for childbirth. However, it’s important to pay attention to safety guidelines to ensure you aren’t putting your health and your baby’s health at risk. In this section, we’ll be discussing the safety guidelines you should take into consideration when you’re exercising during pregnancy.

Avoid contact sports

When pregnant, it’s important to be mindful of the activities and exercises you participate in. Some exercise is beneficial during pregnancy, but contact sports and activities such as football, basketball, martial arts or other physical combat sports should be avoided. High impact activities are particularly stressful on your body and cause an increased risk of injury to both you and your baby. Even if a contact sport is modified to be much less aggressive or competitive, there will still be a risk of bodily harm. Additionally, some contact sports equipment may not provide adequate protection in the event of an accident.

It’s best to avoid any exercise that could cause trauma to your abdomen or introduce excessive pressure on your uterus. Likewise, take caution when performing common exercises such as running where there is an increased risk of falling due to lack of mobility around your midsection area. However, if you’re already used to playing a sport before getting pregnant, you may be able to safely continue playing non-contact versions throughout pregnancy with your doctor’s approval and close monitoring from a healthcare team skilled in working with athletes during pregnancy. Examples include golf (without carrying the bag) and swimming without any flips or twists that increase the risk of falling or injuring yourself while pregnant.

Avoid exercises that involve lying on your back

Exercises that require you to lie on your back should be avoided as lying on your back can decrease the flow of oxygen to the baby. This can lead to increased fatigue and dizziness due to a decrease in blood pressure. It is important to pay attention to how quickly you become fatigued during exercise and if there are changes in how you feel during activities due to the changes in your body. If at any time you experience dizziness or faintness, stop exercising immediately and get help from a health care professional.

Other exercises that should be avoided include high-impact activities such as running, contact sports, aerobic exercises with high jumps and bounces (such as step aerobics), and lifting weights over 8 pounds. Activities like jump roping and using trampolines are also not recommended while pregnant. Instead, use low-impact activities such as walking, biking, swimming, elliptical trainers or stationary bikes when exercising while pregnant. Remember to stay hydrated prior to starting any exercise session in order to avoid heat exhaustion or dehydration. Use caution when choosing which floors/surfaces you exercise on; use mats/padding for cushioning where appropriate.

Avoid scuba diving

While most regular exercises can be continued during pregnancy, some activities should be avoided to ensure the health of both mother and baby. Scuba diving is an activity that should be avoid during pregnancy as there is a risk of increased nitrogen absorption into the bloodstream. In turn, an increase of nitrogen could result in decompression sickness or bubble formation in blood vessels leading to complications. Furthermore, the physical strain on the mother’s body while she is submerged by high amounts of pressure in scuba diving can lead to health issues such as shallow breathing patterns, lack of oxygen and even excessive bleeding if it is attempted late into pregnancy. It is therefore important to stick to above-water exercises that are deemed safe while pregnant such as walking, light weight training, jogging or swimming.

Avoid hot tubs and saunas

The high temperatures in hot tubs, whirlpools and saunas can lead to overheating, which can be dangerous for pregnant women and their babies. You should avoid spending too much time in these areas during your pregnancy as the high temperatures can cause birth defects or other complications. When you are exercising or using the gym, it is important to stay hydrated by drinking plenty of water before, during and after your workout.

You should also avoid any form of physical activity where you could fall or become injured, such as hiking on uneven terrain, skiing and any contact sports (football, basketball). If you are struggling with fitness levels due to advancing pregnancy symptoms it might be wise to switch over to low impact activities such as walking or swimming. Speak with a medical professional prior to beginning any exercise program while pregnant to ensure maximum safety and comfort levels throughout your pregnancy journey.

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