Exercise for Pregnant Women

Doctors agree on the necessity for a pregnant woman to practice any sporting activity, as this is one of the most important reasons for reducing back pain, maintaining strength.

Also supplying the body with energy, and it is also one of the most important guarantees for the body to regain its agility after childbirth and in record times.

But there remains fear and anxiety about some pregnant women from exercising during pregnancy, and questions about the sport suitable for a pregnant woman.

Tips for pregnant women when exercising

Experts agree that exercising during pregnancy is advisable. There are many health benefits to exercising during pregnancy, as it improves mood, relieves back pain, prevents joint problems and improves the balance of bowel movement. (Study).

But not all exercise is appropriate for a pregnant woman’s position.

The American “Step to Health” website said that some people believe that a pregnant woman should rest and not do any activities. Others believe that she should be active in sports regularly.

To Read: Lose weight without diet or exercise in simple ways

Get your doctor’s approval

Although exercising during pregnancy has many health benefits for women, get the approval of your doctor and take some precautions, especially if you have never exercised before.

So how can you continue to exercise without hurting your baby?

Exercising during pregnancy and increasing its intensity

According to the site, it is advisable to consult your doctor first and have him agree on your exercise plan.

If you were exercising continuously before pregnancy, all you have to do is make some simple adjustments to the previous exercises.

If you are sedentary, start with simple exercises and then accumulate the intensity.

Doctors recommend at least two-and-a-half hours of aerobic exercise for women who do not exercise regularly.

As for pregnant women who have been exercising regularly, they should reduce the intensity of the exercise a little.

4 cases of stopping exercise

Any woman can continue to exercise during pregnancy, except in the following cases:

  1. When a pregnant woman suffers from vaginal bleeding.
  2. If she develops early contractions.
  3. When the mother has high blood pressure caused by pregnancy.
  4. If there is a rupture of the amniotic sac (placenta).

The first trimester of pregnancy

The first trimester of pregnancy is the most complicated phase for some women.

If you feel excessively tired during this stage or dizzy and want to vomit frequently, do not alarmed and calm yourself.

Exercise may not be your priority during this stage. If you want to, walking may suffice.

Exercises not recommended unless you did it before pregnancy. However, avoid contact sports (dual sports such as Taekwondo, for example).

Walking at a brisk pace, particularly in steep areas, is one of the best forms of exercise to do during this phase.

Middle trimester of pregnancy

The middle trimester (fourth, fifth, and sixth months) of pregnancy is the most appropriate period for exercise.

It is advisable to engage in sports activities that can help you develop your physical strength and endurance.

However, it not recommended to take part in weightlifting and contact sports.

Fast walking is the best activity that you can do during pregnancy, and swimming, which is a great alternative because it strengthens the cardiovascular and respiratory system, maintains control of your weight, and relieves back pain.

Doctors encourage pregnant women to do Kegel exercises regularly.

And Pilates and yoga may help strengthen your pelvic floor.

You can also do exercises on a stationary bike for twenty minutes, three times a week (unless your doctor suggests otherwise).

The last three months of pregnancy

Aerobic exercise during the third trimester of pregnancy is more complicated because of belly weight

Which limits the movements that can perform and creates greater problems with balance.

In fact, it is not a good idea to be inactive, but do not overdo it with any physical activity.

Walking remains an important activity throughout this period, as it is a great way to stay in shape. Doctors recommend doing yoga and Pilates.

The Pilates is a fitness regimen developed in the early 1900s by the German Joseph Pilates. Pilates helps to achieve stability, stability and strength in the body.

However still do posture monitoring and breathing exercises.

Pregnant woman precautions during sports activity

It’s important to follow a proper diet and stay hydrated when you exercise throughout pregnancy.

In addition, wear clothing, especially a comfortable bra, and get up carefully when doing exercises, especially if you are sitting.

Pregnant women should not engage in sports such as water skiing, mountaineering, diving or intense aerobic exercise.

Likewise, they can engage in racquet sports, athletic gymnastics or horseback riding in moderation, provided that the woman had practiced it before pregnancy.

Benefits of sports for pregnant women

Benefits of sports for pregnant women

Sport has many benefits that cannot be limited, whether physically or psychologically, for the person who practices it regularly.

This applies to pregnant women also, but with some criteria that they should pay attention to when performing sports, with the need to consult a doctor who is following her health condition.

To Read: Tabata exercises: Method and Benefits

Benefits of sports for pregnant women

Exercising regularly protects against the occurrence of weight gain problems that most pregnant women suffer during pregnancy and are less likely to suffer from weight gain problems that occur after pregnancy.

Risks to her health or the health of the fetus, as with swimming, jogging or walking.

The birth process becomes easier for the pregnant woman, but it is worth noting the need for the pregnant woman to consult a doctor during pregnancy, to determine what sport is appropriate for her, her health, and the health of her fetus.

Pregnant women are less likely to develop gestational diabetes if they exercise regularly, as with preeclampsia.

It changes her mood and reduces her tension and psychological pressures that she may feel.

It protects against the constipation that many pregnant women suffer from. Protects from infection with varicose veins.

Swimming sport for pregnant women

A pregnant woman can practice this safe sport during pregnancy, and it is preferable to swim during the first three months of her pregnancy, up to the sixth month.

It required that her pregnancy be normal and free of any problems.

The option to determine whether she can practice this sport left to the doctor who is following her health condition.

Benefits of swimming for pregnant women:

  • Reducing back pain and swelling of the legs.
  • It strengthens the muscles of her limbs.
  • It reduces her feelings of fatigue and helps relax her body muscles.
  • Improve her blood circulation activity.
  • It raises her spirits and increases her activity in performing her daily tasks vigorously

Exercises for pregnant women

Walking, jogging

Walking, jogging

It allows you to practice calm or fast walking, and we consider walking a safe sport for you, provided that you practice it on suitable, not high ground.

Therefore, it is better for you to walk in clubs or on a treadmill in gyms, and you can practice walking daily for only half an hour, but remember to get enough rest if you feel tired.

You should walk two hours after breakfast, and remember to carry a bottle of water or unsweetened juice with you, and if you feel tired, stop and rest.

Knowing that walking helps you maintain fitness and an appropriate weight during pregnancy, and strengthens the heart, even during childbirth.

As for jogging and jogging, they are among the best sports for the heart and body, even for you as a pregnant woman that you can practice.

But as doctors usually advise, they allow it after the third month and only 15 minutes.



Yoga is one of the best exercises that you can do during pregnancy, as yoga exercises help build strength and balance in the body.

Besides maintaining muscle flexibility and reducing blood pressure, and yoga helps teach breathing rhythms that help during childbirth.

In addition to it helps women for a while Long after childbirth, when entering the menopause stage, because it helps prevent osteoporosis by building bone mineral density.

And do comfortable exercises and avoid exercises that require putting the feet on top of the head, lying on the back or warm-up exercises.

You can follow Yoga as long as healthy The body not stressed by pulling the muscles, so that’s half an hour of yoga daily

To Read: Yoga : the benefit of it and best poses 

Pilates exercises

Pilates exercises

Pilates helps in facing many challenges during pregnancy such as lower back pain and balance.

As these exercises contribute to building core muscles through a series of equipment and ground exercises, and the first session must focus on building strength.

Then the sessions must challenge the following is that strength and balance and therefore avoid lying on the back or bending the middle of the body.

Besides that, the body should not stress while practicing Pilates exercises, and it recommended following Pilates exercises once a week to build strength and balance



Swimming and exercises in the water help provide a better field of movement without stress on the joints, and the buoyancy provided by the water helps to provide some relief from the extra weight of a pregnant woman, and swimming, walking in the water and water aerobics provide great health benefits during pregnancy.

However, it must ensure that swimming water exercises do not adversely affect comfort or cause stress or injury to the neck, shoulders, or back muscles.

Besides that, handrails must use when entering the water to prevent slipping, and diving or jumping should avoid because it can affect the abdomen.

Warm swimming pools, steam rooms, and saunas should avoid to reduce the risk of overheating.

Bike riding

Bike riding

We consider static bike riding safe for first-time practitioners and pregnant women.

As this exercise helps to raise the heart rate with little pressuring the joints.

Besides, that stationary bike exercises help support body weight because it is stable and because the risk of falling is low.

Light strength training

Light strength training helps maintain the harmony of the body before and after childbirth.

So if a woman follows the exercises to lift weights before pregnancy, she can continue these exercises as long as they are easy and light.

And avoid carrying heavy weights or a routine that requires lying on the back.

What are the sports that not recommended during pregnancy?

Few sport is suitable for a woman during her pregnancy, as some of them have the risk of falling.

Causing a loss of balance, or exposing a pregnant woman to strikes in the abdominal area, and some require a great effort that may harm her and her fetus. Examples include:

  • Jumping: as it may cause contractions in the womb and lead to premature labor, especially while continuing to jump.
  • Team sports: In team sports, there is contact with other players, so avoiding them helps to avoid accidents.
  • Pregnant women avoid tennis and squash because they require strong back-and-forth movement and sometimes some jumping.
  • Skiing, horseback riding, mountain climbing and diving:  Because they all require great physical effort, and the pregnant woman may expose to the risk of falling, while diving is a severe effort on the heart and lungs of the pregnant woman and her fetus.
  • Women avoid combat sports, such as judo, karate and boxing during pregnancy. Fearing that her body would hit, punched and fall.

You should stop exercising in the following cases

  • Feeling of chest pain.
  • Persistent pelvic abdominal pain or contractions.
  • Feeling a headache. Any fluid coming out of the vagina suddenly or continuously.
  • Notice the absence or lack of movement of the fetus.
  • Feeling dizzy, tired or cold. Vaginal bleeding.
  • Sudden swelling of the face, hands, ankle, or leg pain.
  • difficulty breathing.

The health effect of exercise on the fetus: 

Despite the benefit to the pregnant woman from practicing exercise during pregnancy and getting back to her with positive and sign of many diseases and relieving some pain associated with pregnancy.

Also, the pain of childbirth and with an improvement in mood and preventing the feeling of depression during pregnancy and after childbirth.

But also exercise It makes the fetus healthy and has a positive effect on the fetus through:

  • Having a healthy, healthy baby who does not suffer from any diseases and was born easily with no complications
  • Also, recent studies and research have shown that exercising the mother during pregnancy helps to strengthen the heart of the fetus and the absence of any heart problems
  • Fetal access to complete food and birth on date without resorting to premature birth
  • The fetus also feels happy, because exercise improves the mood of the mother and thus affects the fetus and reduces the mother’s contractions

And every pregnant woman must know that the fetus affected by everything she does, such as movement or exercise, eating a diet, or any movement or emotion emanating from the mother.

Therefore, every pregnant woman must when practicing sports the necessity to choose the place in which you exercise and be a place with air Pure and away from high temperature and extreme heat.

You should not run and run quickly so that the heartbeat of the pregnant woman does not increase.

Thus the fetus affected and there is an imbalance in blood access to it that may cause the loss of the fetus.

Also, the need to eat healthy food and when consulting the doctor and allowed the mother to practice Sports.

To Read: Abdominal Muscles: Training and Appropriate Diet for it 

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