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5 Tips For Exercising While Pregnant

Undoubtedly, routine exercise performed during pregnancy may lessen the chances of weight gain, make childbirth more manageable, and enhance the baby and mother's overall health. Working out may do good for a woman's physical and mental well-being and provide the baby an excellent start as well.  
In addition to this, women may experience various changes in their bodies. Hence, it's vital to be extra careful when exercising. To know more about the topic, this article will cover helpful tips for exercising while pregnant. 

What are the Advantages of Exercising While Pregnant?

Before discussing exercising tips, it’s best to know the benefits of exercising while pregnant. Medical experts explain that physical activities or exercise may result in a lower occurrence of the following cases during pregnancy:
  • Poor birth weight
  • Caesarean birth
  • Constipation
  • Preterm childbirth
  • Gestational diabetes
  • Hypertensive conditions like preeclampsia
  • Unnecessary weight gain
Also, exercise is an ideal means to: 
  • Lessen back pain
  • Minimize distress
  • Retain physical fitness
  • Handle signs of anxiety and depression
  • Help drop off the extra weight gained during pregnancy
Furthermore, physicians suggest some exercises may be good to execute for every trimester of the pregnancy to sustain the body throughout its changes. Having said that, here are exercise tips you may consider while pregnant.

1, Remember to Warm-Up & Cool Down

To ensure your blood circulation and heart is ready for exercise, plus lessen the risk of injury, it's optimal you perform warming-up activities. Also, cooling down, like relaxing for a few minutes or taking a walk to complete your exercise set, will help reduce instances of blood trapped in the muscle area.

Please note as well that some ligaments assisting your joints may soften during pregnancy. Hence, be careful when stretching. You may perform stretching; however, avoid exceeding your usual scope of motion. 

2. Refrain from Overheating When Exercising

Are you living in an area with warm weather? If working out outside is impossible because of the heat, consider exercising indoors. Look for gyms near your place so that you can work out comfortably with air conditioning. 

You can likewise opt for prenatal yoga classes or discover here exercise programs you can perform at home. Refrain from using steam rooms, hot tubs, saunas, or any amenities that can elevate your temperature. If you prefer long exercise sessions, it's best to do it in a room with air conditioning.

3. Don’t Forget to Hydrate

As you’ll be sweating during exercise, every half hour of your workout, drink, at least, a full cup of water to avoid dehydration. You can begin drinking water 30 to 45 minutes before you exercise and keep hydrating during and after your activity. 

4. Wear Comfortable Clothes
When exercising, remember to wear your most stretchable and breathable outfit. As much as possible, use a sports bra to support your breasts without any pressure from the garment. If your sneakers are uncomfortable to wear, replace them to avoid injuries. Some also prefer to wear compression leggings during a workout to mitigate conditions such as pain and swelling in some parts of the body.

5. Eat a Snack
Workout activities that last for 45 minutes or longer may result in low blood sugar. Thus, to avoid this condition, remember to eat a light snack before and after your exercise session. 

When Should You Stop Exercising?

In case you experience the following symptoms, immediately stop your workout and see your physician:
  • Intensified shortness of breath
  • Vaginal bleeding
  • Abrupt swelling in body parts such as face, ankles, or hands
  • Exhaustion or weakness
  • Nausea or light-headedness
  • Sudden pain in the pelvic, abdomen, or chest
  • Persistent contractions even after rest
  • Muscle cramps
  • Decrease in baby’s activity
  • Problem with walking
  • Amniotic fluid leak
Which Workouts Should You Avoid While Pregnant?

Finally, the following types of activities or exercises aren’t appropriate for pregnant women:
  • Sports activity that’s above approximately 8,000 feet altitude
  • Contact sports like judo or kickboxing
  • Scuba diving
  • Hot Pilates or hot yoga that may prompt overheating
  • Exercises that involve straining, such as heavy weightlifting
The above activities may induce extra risks like altitude sickness and accidents. Additionally, sports activities that may have higher chances of falling, such as cycling, skiing, and hockey, may not be fitting too.


Women and their babies significantly benefit when they remain physically engaged while pregnant. Adding exercise activities regularly in most of your days will be good for your muscles, core, and cardiovascular system. Not only that, exercise will be rewarding for your mental health.  

For this reason, you must be attentive to what your body is telling you and discontinue exercising if you experience pain or any uneasiness. Consult your healthcare provider if you have issues or questions about how you react to your exercise activity.  

Lastly, don't forget to request clearance from your physician if you haven't done regular exercise for a long time or may have medical conditions that may impact your exercise regimen.  


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