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5 Pain Free & Safe Pregnancy Exercises!

By Lifeline Hospital, Health & Wellness Partner


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Lifeline Hospital
Health & Wellness Partner


February 05, 2019

Being physically active during pregnancy is important if you want to keep your body strong and healthy. Not only does it improve your mood and sleep, but it also relieves pain. Additionally, it works miracles for your endurance by strengthening your muscles. And, it is also good for the baby. However, being careful is also important.

Even though exercising during pregnancy is safe, it should not be done excessively and recklessly. Of course, consulting your doctor and/or a professional trainer is a must. After you get the all clear, you can start working out. And speaking of, here are some of the safest and easiest types of exercises for you : 

1. Stay active, go for a walk! 

Pregnancy can be a long and physically difficult period for any woman. Unfortunately, many of them tend to forget that being active during these months is necessary. What they do not know is that being active doesn’t mean going for long runs or exercising for hours. It could mean going for a 20-minute walk on the treadmill. This is the simplest form of working out, and it doesn’t require much strength and effort. Even getting up and strolling around the room for a while is a great way of getting the blood flowing and burning off a few extra calories.

2. Relax at the local swimming pool!

Spending time in the water is extremely relaxing. You feel light as a feather, plus you enjoy the serenity the water provides. Swimming is one of the best exercises for pregnant women, and probably one of the safest. It soothes your muscles and has great benefits for your heart, and the best part is that it doesn’t put any unnecessary strain on your joints and ligaments.

Moreover, by diving into the water and swimming a few times a week, you will reduce the swelling on your whole body. If you have access to a pool, it is perfectly safe to do a bit of swimming every day, but you can increase or decrease the frequency of your training sessions – whatever works for you.

3. Start practicing Prenatal Yoga!

 In case you want to do a little bit of stretching, improve your breathing technique and mentally calm yourself down, prenatal yoga is what you need. Not only does it prepare you for labour, but it also has various other health benefits. Furthermore, it will help you stay fit all throughout your pregnancy, and even after giving birth. Going back to your normal routine and activities will be a lot easier with yoga.

4. Take a spin on your indoor bike! 

If you are more adventurous and you want to break a sweat, then try out indoor cycling. Why indoors? Well, it is safer, first of all. By being in one place, you do not risk falling down and causing harm to yourself and the baby. Also, you can set your own pace and work out according to your abilities. Cycling enables you to stay active, fit and it keeps your weight levels balanced.

The best part is that you can do it whenever you want, no matter what the weather is like outside. However, in case you want to have some company while you train, you can go to the gym and cycle there. Just note that you need to notify your instructor about your pregnancy! 

5. Get down with some squats! 

Squats are probably the best preparation for labour. They should be an essential part of your pregnancy because they have so many benefits. For example, by doing squats, you increase the strength of your pelvic muscles. These are important for giving birth, as they can make it easier for you to push the baby out. Moreover, squats will make your back straight and strong, which is also crucial during labour. And lastly, they will give you a strong birthing position, if you need it. You will have higher endurance levels, as well as the ability to prepare the baby for birth when you are already in labour. Either way, squats seem like an amazing exercise full of advantages for you.

That's it! These were a few highly effective and safe exercises that expecting mothers can do well into their pregnancy to stay healthy and make their pregnancy and childbirth a bit easier. Just remember not to push yourself too hard and you will be fine! 

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