Health and Fitness

5 Exercises during pregnancy

Exercises during pregnancy can promote the physical and mental well-being of the expectant mother, while preparing her body for the moment of delivery.

Exercising during pregnancy has multiple benefits for both the mother and the baby that is coming. Although vigorous routines should be avoided during this stage, some activities may keep a sedentary lifestyle away.

This allows the expectant mother to face the moment of delivery with more optimism since she will feel her body healthier and more prepared. Similarly, you can enjoy this stage more fully, because it will have less discomfort or complications.

However, it is important to take into account medical recommendations, as there are specific cases in which certain sports practices should be avoided. What are the recommended exercises? Are there any risks when practicing them? Discover it!

Benefits of doing exercises during pregnancy

The practice of exercises during pregnancy is a topic that has always caused doubts. Although it was thought that it could be harmful to the baby, at present it is one of the most recommended habits to carry a healthy pregnancy.

Of course, it is not about following a strict or high-intensity regime. What is proposed is to maintain a low-impact training routine that allows maintaining physical and mental wellbeing at this stage. Let’s see below its main benefits:

Exercises during pregnancy


  1. It helps reduce back pain.
  2. Improves and corrects body posture.
  3. Tones the muscles of the back, buttocks, and
  4. Reduces constipation by accelerating bowel
  5. Prevents deterioration of joints by activating the synovial fluid that acts as a lubricant.
  6. Reduces stress and anxiety that can cause sleep problems.
  7. Strengthens the pelvic floor muscles and prepares them for delivery.
  8. It decreases the risk of gestational diabetes.
  9. Prevents excessive weight gain, which allows you to recover the figure more easily after delivery.
  10.  Helps control breathing and improves the ability to cope with pain.

Exercises during pregnancy that you should practice

It is important to note that the exercises during pregnancy can vary in each woman, according to their age, physical condition, and health conditions. The most convenient thing is to ask the doctor what activities can be practiced without there being any risk.

Now, if the pregnant woman is not used to exercising, it is best to start smooth, gradually. While, in general, all advisable activities are low impact, some are a little complex if they have never been done. You may learn more about exercise what happens in the body when you stop training

1. Walk

It is one of the best exercises during pregnancy, especially because it is of little demand and can be practiced from beginning to end. In fact, it is recommended to reduce the risk of premature birth and promote the arrival of the baby by vaginal delivery.

Exercises during pregnancy


On the other hand, it is ideal to reduce pressure on the legs, as it stimulates circulation and combats fluid retention. In passing, it regulates the activity of the nervous system and reduces the anxiety and stress crises that occur in this stage.

2. Riding a bicycle

As long as it is not a risky pregnancy, the bicycle can be allied to maintain sports practices during pregnancy. This activity tones the muscles improves blood circulation and helps maintain an adequate weight.

It is recommended until the fifth month of pregnancy since afterward, it carries some dangers. Do not ignore that the volume of the belly can cause an imbalance and falls. Therefore, to avoid this, in the final stage, other options have to be chosen.

3. Swimming


The exercises in the water have attracted the attention of many pregnant women who worry about maintaining a healthy lifestyle. Swimming and other activities in the water favor the relief of the muscular pains of pregnancy without much effort.

Exercises during pregnancy

Another advantage is that there is less risk of injury because water lowers physical weight. In addition, it reactivates blood circulation, strengthens respiratory health and, by decreasing anxiety, promotes mental well-being.

4. Yoga exercises

Yoga has complex routines that are not suitable for pregnant women. However, there are also low demand positions that can be quite beneficial throughout this stage. With these exercises, body posture is improved and several ailments are reduced.

The pelvic region is also worked to reduce the risk of tears or trauma during delivery. In turn, it improves mental health and teaches breathing techniques that can serve to minimize labor pains.

5. Stretching exercises

Stretching exercises are essential in any exercise plan during pregnancy. Due to the benefits they provide, they are recommended from the first months until just before the moment of delivery.

Exercises during pregnancy


Its habitual practice decreases the pain in the legs and back and increases the flexibility of the joints. In conjunction with abdominal and Kegel exercises, they are the most common in childbirth preparation classes.

What are the risks of exercises during pregnancy?

The usual practice of low impact exercises does not involve risks in a normal pregnancy. However, if the pregnant woman exceeds her practice or chooses intense routines, the risk of premature birth, fetal malformations, and intrauterine growth retardation rises.

Other side effects of the exercises during pregnancy are:

  1. Hypoglycemia (low blood sugar content)
  2. Skeletal muscle injuries
  3. Vaginal hemorrhages
  4. Dizziness and weakness
  5. Headaches

In conclusion, physical exercise has many benefits in pregnancy, as long as its practice is prudent and appropriate for each stage. The ideal is to have the supervision of a professional to avoid postures or risky movements.

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