Safe Exercises During Pregnancy


Pregnancy is a time of great physical and emotional change. But it also offers women the opportunity to do things they haven’t done before. If you’re pregnant, there’s no reason why you can’t take part in regular exercise. In fact, exercise during pregnancy has been shown to be beneficial for both motherhood and baby health. Here are some safe exercises that will keep your body strong while putting less stress on your joints:


Walking is a great way to get exercise during pregnancy. It can help reduce the risk of gestational diabetes, high blood pressure, and weight gain. Walking also helps you sleep better and relax more quickly after work by providing an opportunity for you to step away from your desk and stretch out.

If you’re pregnant or planning on becoming pregnant soon, walking is one of the safest forms of exercise that won’t put any strain on your body or cause any harm to it during pregnancy (unless something unfortunate happens).


Dancing is a great way to stay fit and healthy during pregnancy. It’s low impact, which means it’s safe for pregnant women.

Dancing can also help you sleep better, feel more confident and enjoy your pregnancy more!


Swimming is one of the best ways to exercise during pregnancy. Swimming is safe, easy on your joints, has low impact and is good for your heart. You can swim at any stage of pregnancy (as long as you’re in good physical shape).

Yoga and Pilates

Yoga and Pilates are both excellent forms of exercise that can help you maintain a healthy pregnancy. Both disciplines focus on stretching, strengthening and flexibility in order to improve the quality of your life as well as prepare you for labor and delivery.

Both yoga and Pilates incorporate moves that require balance, posture correction (especially when standing), joint health awareness, breathing control and endurance building. These exercises also work to improve flexibility which is essential for minimizing back pain during pregnancy or after birth.

Strength Training

  • Strength training can help you to stay strong and healthy throughout pregnancy.
  • You can do strength training at home, with a partner or alone.
  • Examples of exercises include: squats, push-ups and lunges (see [this post](, planks (the traditional yoga pose) and burpees (see [this video](

Your body will adapt in different ways to exercise during pregnancy.

Exercise is good for you and your baby. It can help you stay healthy, feel better, and reduce stress. However, if you have been inactive or have had a lot of weight gain during pregnancy (more than 25 pounds), it’s important to talk with your doctor before starting an exercise program. Your doctor will be able to tell you how much activity is safe for pregnant women based on their own history with the pregnancy.

Exercising during pregnancy isn’t just about staying fit—it also helps protect against certain diseases that are common in later life (like osteoporosis). In fact, some studies have found that women who participated in regular physical activity while they were pregnant had lower rates of pre-term birth than those who didn’t exercise at all! Exercise also strengthens bones while they’re forming inside us—so getting started early will help ensure strong joints later on down the road!


Exercise during pregnancy is an important part of your health, so it’s important to listen to your body’s needs and be ready for any changes. If you need help with any type of exercise, there are programs available through most prenatal care clinics or gyms in your area. If you’re unsure about what kind of exercises are safe during pregnancy, talk to a doctor or nurse who knows about these topics.