Exercising while pregnant might sound like a tough idea, but you can prepare your body for the challenges of pregnancy, delivery, and being a mom by staying active and keeping yourself healthy. 

You might be wondering, but how active should I be? What are some suitable exercises to do during pregnancy? If you have not been active before, start slow and take baby steps. You might be surprised, but even low-intensity exercise can help you stay healthy during pregnancy. Therefore, try to incorporate being active as a part of your daily life.

Benefits of exercising during pregnancy:

  • Help support the extra weight you carry during pregnancy
  • Help prepare your body for labor and birth
  • Better sleeping quality
  • Boost your mood and energy
  • Get back to your pre-pregnant body sooner after having your baby

Three low-intensity exercises to start with:

  • Walking

Walking keeps you fit without putting too much stress on your ankles and knees, and it can be built into your daily routine. Aim to walk for at least 30 minutes a day, three times a week. Once you are more acquainted with being active while pregnant, you can slowly build it up to 30 minutes a day, five times a week.

  • Swimming

Swimming is one of the most recommended forms of exercise for pregnant ladies. As the water supports your extra weight, it decreases the burden on your spine and limbs. The bigger your bump gets, the more you will enjoy the weightless feeling in the water.

  • Yoga

Yoga is an exercise that relaxes your mind, body, and soul. Try to join a yoga class that is designed for pregnant ladies, or inform the instructor you are pregnant and which trimester you are in. Doing yoga with other pregnant moms helps foster a sense of community and expands your support system. Moreover, not only does yoga helps increase your strength and flexibility, it helps improve your posture as well.

Simple tips to keep you active:

  • Take a walk during your lunch break

Take a short leisurely stroll during your lunch break to get a change of scenery from the office. Not only does it help with clearing your mind, it also helps with your digestion.

  • Put on upbeat music while doing chores

Make your chores less boring by doing it while dancing to music, or take a few steps here and there.

  • Take your time at the grocery store

Delicious food and air conditioning all in one place! What more can you ask for? Take your time at the grocery store, take an extra tour around the aisle, and shop for groceries while getting your steps in.

  • After-dinner stroll

Plan a nightly habit to go for an after-dinner stroll with your hubby/family. It helps your body with digestion, and what is more romantic than a moonlit walk after dinner with family?


The beginning is always the hardest. Put on some comfortable and breathable maternity bra and panties to get you started, and rather than forcing yourself to exercise every day, start with some small changes in your daily routine. Practice breathing exercises will also help you with relaxation and breathing in labor. Having a gentle exercise routine and a cheerful spirit will definitely serve you well!