Prenatal Practices: Exercising

While being pregnant can be a big pressure on us emotionally, financially, and, of course, physically, we can often feel like not doing anything, least of all exercise! But the fact of the matter is, that while we have heard plenty about eating the right things and making sure we are taking it easy, there are exercises that we can take part in that are low-impact and can help with many of the common pregnancy issues. The benefits of activity during pregnancy can prevent aches and pains, constipation, and even exhaustion, as well as prepare you for the event of childbirth itself. Here are some exercises to think about.



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A great way to increase your heart rate while getting an all-over body workout, swimming feels like the most natural thing in the world, and you can dictate the speed you go at. It is great if you have any injuries or anything like aches, as the low-impact nature of the exercise makes it an ideal choice for keeping fit in a moderate way.


If you aren’t doing them, why aren’t you? While not technically a physical exercise, it is so important to help you deliver your baby and help with your bladder control and decrease the chance of getting hemorrhoids. It is tightening your pelvic muscles (the same ones you hold when you pee) for a count of three, then relax for a count of three, and repeat 10 to 15 times. Try and do this three times a day.




It’s amazing how many people don’t talk about yoga as a workout that is great for the preparation of childbirth. The relaxing breathing you do alongside physical moves that will bend and shape your body is a great one to take up in the early days of your pregnancy. You will find that as time goes on, you won’t be able to bend as much but your range of motion will be greatly improved for having started yoga. Beware of some positions that can place extra pressure on the baby, or if you have a pre-existing injury. There are family-friendly chiropractor firms like that can give you information on how best to look after your body in pregnancy with an injury. If you do have an injury that existed long before you were pregnant, you should keep a close eye on it just in case it may get worse.

High-Intensity Exercises

For many, this is a no-go area, but if you were doing them before you got pregnant, your level of fitness might be high enough for you to continue, but avoid sports that can endanger your baby, such as contact sports or sports where you could fall.  Make sure you speak to a medical professional to get their permission first before doing anything strenuous!

For every exercise, make sure that you warm up and cool down slowly and gradually. Be careful to not overdo it, and a general rule is that if you are unable to talk during the exercise, you are doing too much.


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