Fitness in pregnancy

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Author: Hegenberger Medical

Congratulations on your pregnancy! You’ve just received the best gift of your life. Every pregnant woman wants to carry their baby to term safely and healthily, and to do this, you need to stay fit and healthy throughout your pregnancy. Eating a balanced diet and staying hydrated are important, but exercise is also essential. It can keep you fit, promote good sleep, reduce stress, and prepare you for childbirth. In this blog post, we’ll discuss the best exercise to do while pregnant.


Walking is easy, safe, and one of the best exercises to do during pregnancy. It’s low-impact and can help to maintain your cardiac health. Walking for at least 30 minutes every day can help you stay active and maintain a healthy weight. It also helps to improve your mood, boosts your energy, and reduces stress levels. You can even walk with your partner, family, or friends to keep yourself motivated.


Prenatal yoga is a gentle and safe way to stay active during pregnancy. It’s effective in reducing stress and anxiety levels, improving posture, and strengthening the muscles. Yoga helps you to stretch your muscles, reduces leg cramps, and backaches. It also helps prepare you for labor and childbirth. You can attend prenatal yoga classes or practice it at home by following instructional videos.


Swimming is a safe, low-impact exercise that can help to relieve back pain during pregnancy. It’s an enjoyable way to work your heart and lungs, and it’s also a safe way to stretch and tone your muscles. Swimming can also help to reduce swelling in your feet and ankles. It’s important to swim in a heated pool and avoid diving, jumping, or deep-diving.

 Stationary Biking

Riding a stationary bike is a low-impact form of exercise that can help to improve your cardiovascular fitness. It’s easy on your joints and provides a good workout for your legs. Cycling can also help to relieve lower back pain, improve your mood, and boost your energy levels. It’s important to adjust the bike seat to support your growing belly and avoid overheating.

 Strength Training

Strength training can help to maintain your muscle mass and improve your strength during pregnancy. You can use small weights or resistance bands to work your muscles. Strength training helps you prepare for the physical demands of labor and delivery, and it can also help to reduce your risk of gestational diabetes. Make sure to talk to your doctor or midwife before you start a strength training program.


Staying active and fit during pregnancy is important for the health of you and your baby. Walking, yoga, swimming, stationary biking, and strength training are all excellent exercises that can be safely carried out during pregnancy. Always remember to talk to your doctor or midwife before starting any exercise program, and be sure to listen to your body, rest when necessary, and stay hydrated. With regular exercise, you can take care of your mental and physical health and prepare for a smoother delivery and postpartum recovery. Joining a prenatal class allows you the opportunity to meet likeminded friends and offer you support throughout your pregnancy journey!

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