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2nd Trimester

When to start exercising during pregnancy

Alternative Text By: Pallavi Gunni | November 6, 2018

Following a regular exercise pattern during pregnancy can help you and the baby to stay fit. Exercise helps in and can improve your posture and decrease some common discomforts such as backaches and fatigue. It is said that physical activities or I should say staying active may prevent gestational diabetes (diabetes that develops during pregnancy), it relieves stress, and builds more stamina needed for labour and delivery.

Now the question comes, when is the right time to start exercising?

There are two scenarios to this question –

  • If you are physically active before your pregnancy; continue your activity in moderation. Don’t try to exercise at your former level; instead, do what’s most comfortable for you now. Low impact aerobics are advised as compared to high impact
  • If you have never exercised regularly before; you can safely begin an exercise program during pregnancy after consulting with your doctor but do not try a new, strenuous activity. Walking is safe to start when pregnant.

There is no right time as when one should start exercising; it all depends on your health and if your pregnancy is normal, it is safe to start exercising. You can opt for a personal trainer or join some parental yoga class. Avoid joining any group class, as the trainer is not trained for pregnancy exercising.

Why should I exercise, I’m already fit – is one of the most common lines we hear everywhere. So to help you out with this question –

I’m listing few health benefits for you.

Exercise helps in reducing backache, constipation, bloating, and swelling.

Exercise helps in easy labour and delivery

Exercise helps you to easily lose baby weight after delivery.

Exercise helps in having a healthier heart for your baby.

You may be at a lower risk for the number one cause of premature birth.

The best and safest exercise for any pregnant women should include the following

Walking: It helps in Strengthens heart/lungs, increases stamina.

Water Exercise: It Strengthens heart/lungs; reduces strain on joints.

Prenatal Yoga: It helps in Increases strength, builds stamina and relaxation.

Weight Training: it helps in muscle toning and strengthens the muscles

Prenatal Pilates: It is an overall body exercise it strengthens the entire body, especially core muscles.

As exercise is very important so is your health do not take any signs lightly and discuss it with your doctor if you have uneasiness during or after your work out sessions.

Warning signs to stop exercise at once

  • Bleeding from the vagina
  • Feeling dizzy or faint
  • Regular, painful contractions of the uterus
  • Fluid leaking from the vagina
  • Calf pain or swelling
  • Shortness of breath before starting the exercise
  • Chest pain
  • Headache
  • Muscle weakness

Dear would-be-mommies please don’t follow any celebrity exercise or food habits they follow, they have a personal doctor and trainer who are there to check them every hour or so. Do what is best for your baby and your health. Take advice from your doctor and follow it religiously.

It’s important for the mom to be healthy so that she delivers a healthy baby, don’t starve yourself, eat healthily and exercise moderately to enjoy the bliss of motherhood.

This content has been certified by our panelist Dr. Anjali Kumar

Dr. Anjali Kumar

MBBS, Certificate Course and Training,
MD - Obstetrics & Gynaecology

26 years experience


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