Pregnancy Fitness is important for both baby and mother. Regular buts of exercise during pregnancy period can help you in many ways.

In this perspective article I would be discussing about –

  1. The importance of pregnancy exercise
  2. Tips for exercising while pregnant
  3. Best Kinds of exercise during pregnancy
  4. My favorite yoga postures during pregnancy

1.The importance of Pregnancy exercise

The benefits of exercise during pregnancy are numerous. It is a well-known fact that pregnancy exercise benefits the mother and child equally. One of the main benefits is Less weight gain.  Researches show that A healthy lifestyle during pregnancy may help control weight gain and improve pregnancy outcomes. 1 Among the healthy lifestyle mentioned here exercise is also a factor. The risk of gestational diabetes also lowers once you do regular exercise.

The emotional strength will be comparatively higher for women who exercise during pregnancy. There will be No or reduced pregnancy-blues and better moods.

Good exercise and high fiber diet can also help you to be free from digestive problems which is common during pregnancy.

Read more about common pregnancy problems and remedies here – common-pregnancy-problems-and-ayurveda-remedies

There will be reduced body aches and, you will get a good night sleep.


  1. Tips for exercising while pregnant

Okay, now that you know the important benefits of pregnancy exercise, I will now give some simple and effective tips for exercising properly.

I used to exercise during my pregnancy period. The type of exercise used to depend on my mood and outside temperature as well.

Remember to have proper food at least one hour before and after exercise. You might have had the habit of exercising empty stomach before pregnancy. But, during pregnancy your body needs adequate fuel. So, refuel yourself at proper intervals.

If you feel exhausted at any point of your work out regime, sit back and relax. Take deep breaths and after 10 minutes, drink Luke warm water.

On days of extreme tiredness, skip the exercise, but remember to go for a walk for at least 15 minutes.

Always remember to be gentle with your body. Stay motivated and get support from a good group or trainer for pregnancy exercise.

  1. Best Kinds of exercise during pregnancy

Exercise is so beneficial that the American College of Obstetricians and Gynecologists recommends that healthy women with uncomplicated pregnancies aim to exercise at least 20 to 30 minutes a day with moderate intensity on most or all days of the week.

One of the best cardiovascular exercises for pregnant women is Walking. It doesn’t require much effort and keeps your body healthy. Walk for 30 minutes in the morning and evening. It need not be always outside. You can even walk inside a room with some pleasant music.

Another form of exercise which is advised by healthcare providers is Swimming.  Swimming is ideal because it exercises your large muscle groups (both arms and legs), provides cardiovascular benefits, reduces swelling, and also prevent low back ache. But, you should take opinion from your primary physician before deciding to Swim.

You can also do stretching exercises, aerobics, or dance as per the instructions of your physician.

Another ideal form of exercise during pregnancy is Yoga. Yoga can maintain muscle tone and keep you flexible with little, if any, impact on your joints.

Yoga with walking is the most safe and easiest form of exercise during pregnancy.

Throughout my pregnancy period I was practicing gentle yoga and walking.

Here are my tips on Yoga during Pregnancy

  • Basic standing poses are great during the first trimester such as the warrior poses, crescent lunge, and side angle pose.
  • Hip openers (seated and standing) are wonderful because they create the space and flexibility needed for labor.
  • Avoid intense abdominal poses like half-boat or boat pose.
  • Avoid inversions and too much back bends since they stretch abdomen.

The following calming poses ease back pain, reduce stress and helps in providing proper sleep.

  1. Bhadrasana or Bound angle pose
  2. Sukhasana or Easy pose
  3. Uthita Trikonasana or Extended Triangle pose
  4. Warrior Pose
  5. Lotus pose or padmasana

Meet a yoga instructor and discuss which all yoga poses are suitable for you according to health conditions during pregnancy.

Pregnancy is a beautiful period, make sure to enjoy every moment of it and ensure healthy and mindful eating along with proper exercise.

References –

  1. Goodrich K, Cregger M, Wilcox S, Liu J. A Qualitative Study of Factors Affecting Pregnancy Weight Gain in African American Women. Maternal and child health journal. 2013;17(3):432-440. doi:10.1007/s10995-012-1011-1.

Article Prepared by : Dr Arya Krishna, BAMS

Photo by Anthony Tran on Unsplash