pregnant woman

Once you get pregnant, your body will undergo a million changes knowingly or unknowingly. To make your body and mind feel light and happy, you need to keep your body active up to a certain limit. Even if you have morning sickness, moving around will help you feel much much better. Exercise also will help you regulate weight gain and get you in shape for childbirth.

Exercising regularly during pregnancy helps you to energize your mind and body and also helps you sleep better.

Before you start any workout during your pregnancy, it’s better to get in touch with your doctor to understand if the workout will suit you. If you have never done any workout before your pregnancy, then this is the right time to kick start.


Yoga is one of the best method of keeping your body and mind active. Yoga helps to strengthen and build your muscles, keep your body flexible, and reduces blood pressure. Yoga also calms down your anxious thoughts and mind, which is very common during pregnancy.

If you have been practicing yoga already, you can continue the same. If you are starting yoga only after pregnancy, you can start with specific yoga that is designed for pregnant women.

Pregnant women need to avoid yoga postures like

  • Backbends
  • Twisted abdomen
  • Headstand
  • Lying flat on your back
  • Bikram yoga

There is no restriction in the amount of time or how much yoga you need to do. Any amount of yoga is good for you. Just make sure that you don’t try difficult postures and put your body under undue stress.



Pilates is a type of workout that will help you reduce lower back pain and get balance. It helps you strengthen core muscles and balance in the body. If you want to do Pilates during pregnancy, you need to find a coach who can teach you workouts that can be done by a pregnant women.

If you are already practicing Pilates, you need to avoid workouts where you need to lie flat on your back and twisting your abdomen. Please do not overexert. During pregnancy, you need not push yourself to achieve target. Just take a break and rest whenever you feel tired.

You can practice Pilates once or twice a week. Make sure you follow a prenatal workout.

Swimming and water exercises

Swimming will be an excellent exercise for your body during pregnancy, if you are already a swimmer. It can reduce your body heat and at the same time give you enough workout. It also helps to calm your mind and gives you a good sleep.

There a set of prenatal exercises you can follow which will help you build your core strength. Make sure you follow the advice from a coach and not practice on your own.

If you are already into water exercise, you can continue the same. Avoid twisting your belly area and upside down workouts.


Biking is also a very safe type of workout during your first trimester. Start with 15 minutes a day, three or four times a week. It is always good to ride in familiar roads, where the traffic is less. Make sure that you don’t take bumpy roads.

If you ride in a bicycle track, that is the best.



Walking or brisk walking is the most simple and effective exercise you can follow during your pregnancy. Walking can make you feel and it helps you build stamina for the upcoming trimesters and delivery. Continuing walking even after delivery will help you get back to pre-pregnancy weight quickly.

It is advised that you can walk for 30 minutes a day, 3 to 4 times a week or how much ever you feel comfortable. Just don’t over push yourself. Remember to carry a water sipper with you always.

If you are starting to walk only during pregnancy, you can start with 1o minutes per day and slowly increase the time to 30 minutes at your own pace.


If you are already a runner, it is good to continue the same. Do not exert too much. Stick to 20 to 25 minutes of running twice or thrice a week. It is advised to run on flat tracks or roads and not elevated ones.

If you are not a runner already, it is better to choose other form of workouts. You might face problems and fatigue if you are running for the first time.

During your first trimester, you wouldn’t be having a big belly. So be careful and be aware that you are pregnant! Have a healthy and safe pregnancy.

Kalaivani Selvaraj, MBA, got her Master’s degree in Human Resources. Due to her interest in natural healing, she pursued studies in the field of alternative medicine and is certified in Aromatherapy by Isla Verde Spa Training Academy. Ms. Kalaivani Selvaraj is also certified by Stanford University School of Medicine in Introduction to Food and Health.