Different Types of Exercise for Pregnant Women–Part I

Pregnant women could engage in different types of exercise that are not only safe but are also an ideal way of bolstering energy levels and immune system, building muscle tone, endurance and strength in pregnant women.

Explicated herewith are different types of exercise that could be safely done during pregnancy.



Yoga is ideal as it works the muscles while sparing any form of impact on the joints. Majority of the breathing methods employed during yoga are a great way of prepping the body for child delivery, assisting in staying composed and maintaining steady breathing throughout contractions. Yoga additionally helps in improving stance that is helpful in case of back pains and could improve flexibility which makes delivery positions like squatted positions simpler and easier to do.

Vital Pointers to Consider

There are different types of exercise in yoga that focus on breathing and poses; a number of them would not be apt for pregnant women. Hence, it is imperative that one opts for an experienced yoga teacher and keep the tutor informed of your pregnancy prior to commencing the exercises. Preferably one should seek out a dedicated pregnancy yoga course group.

Gestational Stages

It is best that any new-fangled and advanced staging exercises or poses should not be tried and rather focusing on bringing about improvement in technique is important. During the course of the second trimester and the on-going fetal development, a women’s core of gravity would shift due to which there is more likelihood of losing balance. Hence sinking gradually into the yoga poses is important.

In case of poses needing one to stand upright, then using support like barrier or chair in case necessary.


Veteran runners who continue to do the same during gestational period are immensely benefited. Running is a great cardio workout that could be lengthened or shortened according to how much one could be able to manage. However, in case a pregnant woman has not been running on a regular basis prior to conception then taking walks instead would be a safer option.

Vital Pointers to Consider

Running can be taxing on the joints and due to the relaxin hormone that loosens the joints, there is greater likelihood of injuries due to which wearing appropriate supportive footwear is critical.

Gestational Stages

Keeping one’s body well-hydrated at all times and not running in the heat, particularly in the initial twelve weeks since overheating may be potentially harmful to the fetus. Since pregnancy has an impact on a woman’s balance due to the varying core of gravity hence ideally running on leveled surfaces is advisable.

During the 13th -28th week of pregnancy, often women feel quite energetically charged, however it is best that one runs with lesser intensity and taking greater care of oneself when pregnancy is progressing. Pregnant women could instead swim or walk in the final trimester.


Pregnant women could opt for taking walks rather than running as a safer choice. An energetic one mile walking done thrice a week could assist in staying fit and the clean air could aid in combating morning sickness. Particular precautionary measures are to be taken like wearing supporting footwear, staying on even surfaces, not walking during the sultriest part of the day, carrying drinking water along and sipping it on a regular basis.

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