5 Simple Exercise for Pregnancy Woman for Safe Pregnancy Period, Delivery & Keep Body in Shape

Are you going to be the mom for the first time? Congratulations! But, you are concerned about your safe pregnancy journey and delivery. Right? Don’t worry. Following a few healthy pregnancy tips and exercise for pregnancy woman will help you to spend your pregnancy period safely.

Regular exercise during pregnancy will provide you enough stamina and thus ensure safe & natural delivery and allow you to take care of your newborn rightly for her right growth. Also, exercise will help you to get back your body in the right shape after the delivery process.

Exercise during pregnancy

Exercise during pregnancy

But remember, before starting with exercise during pregnancy, you need to take advice from your health care provider.

Top 8 Amazing Benefits to Exercise During Pregnancy

Knowledge all about the exercise during pregnancy benefits may inspire you to go for a step. So, let’s have look at the benefits of exercise for pregnancy woman which you will enjoy:

  • Exercise during pregnancy can boost your energy level and relieves mood swings.
  • Exercise allows you to sleep comfortably as discomfort during pregnancy is a common fact.
  • Your muscles take strength through exercise and you will feel comfortable.
  • Yoga reduces your back pain as well as fatigue and depression.
  • Walking and swimming can help you with blood circulations easily.
  • Through exercise, you can get a better body shape and stamina.
  • The exercise will prepare you for safe childbirth.
  • You can get back your figure in a balanced position after childbirth through exercise.

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5 Simple & Safe Exercise for Pregnancy Woman

There are different types of exercise for a pregnant woman. But, walking, swimming, yoga or meditation, cycling, and aerobics. Let’s go down to know all about them and their benefits are safe to exercise during pregnancy and most effective.


Walking is an easy and best idea of exercise for everyone.  As you are an expected mom, choose a spacious and open place close to your residence for a brisk walk. It is especially noticed that the walking place must be smooth, plain avoiding rocks and stones. This can help your cardiovascular workout without disturbing or impact on knees or ankles.

Walking during pregnancy

Walking during pregnancy

Also, choose soft and light footwear to move safely. Take a water bottle and a towel during walking.


Swimming is another form of exercise which is beneficial to health. It will help you to manage the body motion and relief the extra weight. Walking in water and aqua aerobics are also helpful during the pregnancy period.

Swimming During Pregnancy

Swimming During Pregnancy

But, don’t forget to avoid the warm pool, hot tub, steam rooms, jogging, jumping and slipping.


When you are suffering from physical and mental stress, yoga is a superb solution for you. As yoga is mainly a kind posture and breathing exercise, it helps you relax, manage stress and relieve anxiety within an incredibly short time.

Yoga during pregnancy

Yoga during pregnancy

But, you need to aware of your physical condition especially as your pregnancy progresses. During this period, you should try to avoid overweight or eating disorders. Again, you need to care for your abdominal part avoiding pressure or long-time sitting.


For your first time exercise, you can choose a stationary bike. It will be safe and secured. It will keep your heart-rate normal. But, don’t pressure your joint while riding the cycle. Ride without stress. Here, a cycle with a higher handlebar will be comfortable especially in pregnancy.

Cycling During Pregnancy

Cycling During Pregnancy

Besides, avoid overweight and abdominal pressure while cycling for safety issues.


Aerobics has a low impact on joining. It strengthens heart-rate and manages muscle pressure. But, mind it, running fast, jumping, kicking; leaping should be avoided during pregnancy period.

Aerobics Exercise

Aerobics Exercise During Pregnancy

Tips for Safe Exercise for Pregnancy Woman

There are a number of tips and tricks for safe exercise. Let’s take a glance at all about them:

  • Wear loose-fitting, comfortable and soft cloth.
  • Choose supportive shoes or flat footwear.
  • Choose plain surface for exercise.
  • Take exercise when you feel well.
  • Start exercise slowly, also go on slowly. Don’t make any hurry.
  • Don’t take exercise in a hunger mood or just after eating.
  • Drink enough water to avoid dehydration.
  • For preventing dizziness, finish your exercise slowly.

Is It Safe to Exercise During Pregnancy?

Yeah! It is safe to exercise during pregnancy with the above-mentioned exercise options. You will get all of them beneficial for your health & coming baby in most cases.  Exercise will keep you active in your pregnancy and risk-free from miscarriage.

Exercises to Avoid During Pregnancy

Remember, never try for heavy exercise and lose weight. It’s not the time to cut your weight through heavy exercise but to make you active and refresh from the stress of pregnancy with a simple exercise. Simple and moderate exercises are safe and helpful. But, there are some exercises or games which aren’t during pregnancy So, let’s know which exercises to avoid in pregnancy:

  • Kicking and boxing
  • Playing football, tennis, basketball, hockey, rugby, and soccer
  • Horse riding
  • Downhill skiing
  • Cycling in uphill and downhill
  • Scuba diving
  • Weight lifting
  • Holding breath
  • Lying on your stomach and back

When Exercises to Avoid During Early Pregnancy

Though certain exercises are beneficial for an expected mom, she should avoid exercises on certain physical conditions during early pregnancy or later. Doing exercise may harmful to her at that time. So, let’s know in which physical condition a pregnant woman should avoid exercises:

You should avoid exercise during early pregnancy if you find:

  • Bleeding from your vagina
  • Suffering from asthma and heart disease.
  • Feeling dizzy & weak
  • Feel chest & calf pain
  • Your breath shortened and muscle weakness
  • You are suffering from headache
  • You have gone through a miscarriage
  • Fluid leaking from your vagina
  • Feeling pain in your womb or abdominal pain
  • Feeling cold or hot
  • Joint ache

If you find you are suffering from the above-mentioned problems, you should stop the exercise instantly and take advice from your health provider.

How Much Can I Exercise While Pregnant?

It’s better to exercise for 30 minutes daily while pregnant. And you can do it for 5 days per week. So, in these 5 days, you can go for moderate exercises like brisk walking, yoga, swimming or any type of moderate and low impact aerobic activity.

You can also divide your 30 minutes into 3 workouts. 10 minutes for each step. It will be effective than doing at a time for 30 minutes.

And, remember, when you start your exercise, do it slowly. Then increase your exercise gradually.

Final Verdict

I hope the above tips and tricks for exercise during pregnancy will be helpful for you. So, start your chosen exercise right now to ensure a safe pregnancy journey, safe delivery & get back your attractive body shape after your childbirth. But remember, never forget to take healthy pregnancy foods while doing exercise during pregnancy.