Wakad, Pimpri-Chinchwad, Pune, care@sunmedhospital.com
Exercising During Pregnancy: The Right Approach
When you're expecting, the list of dos and don’ts can feel never-ending. But here’s the good news—exercise isn’t just safe during pregnancy, it’s actually recommended.
Whether you were a fitness enthusiast before or you’re just starting now, the right approach to prenatal exercise can make a real difference in how you feel throughout your journey.
Let’s break it down step-by-step. Because when it comes to exercising during pregnancy, it’s all about working smarter, not harder.
Before we get into the "how," let’s talk about the “why.”
Why should you even consider lacing up your sneakers when your body already feels like it's doing enough?
Here’s what regular physical activity can do for you during pregnancy:
Reduces backaches and pelvic pain Improves sleep and boosts mood Keeps your energy levels steady Supports healthy weight gain Prepares your body for labor and delivery Lowers the risk of gestational diabetes and high blood pressure Helps with faster postpartum recoveryAccording to the Indian College of Obstetricians and Gynecologists (ICOG), 30 minutes of moderate exercise most days of the week is ideal for most pregnant individuals.
Not every exercise is created equal—especially when you're pregnant. Your body is changing every week, and your workout should adjust along the way.
This is the time to focus on building consistency.
If you were active before pregnancy, you can likely continue most of your routine with minor changes.
If you’re new to working out, walking and prenatal yoga are a great place to start.
Safe choices:
Walking Swimming Stationary cycling Low-impact aerobics Light strength training Prenatal yoga or PilatesAvoid: High-risk sports, activities with a high chance of falling, or overheating.
As your belly grows, your balance starts to shift.
It’s important to stay grounded and avoid exercises that require lying flat on your back for extended periods.
Focus on:
Modified strength training Water workouts Resistance bands Gentle stretching Pelvic floor exercises (hello, Kegels!)Avoid: Exercises that strain your back or cause discomfort in your pelvic region.
Energy levels might dip here, and your bump can affect how you move. The key? Low-intensity, feel-good movement. Keep moving, but slow it down.
Go for:
Walking short distances Prenatal yoga Swimming or aqua aerobics Pelvic tilts Deep breathing and light stretchingAvoid: Any exercise that causes dizziness, swelling, or shortness of breath.
If you were hitting the gym five times a week before pregnancy, don’t worry—you don’t have to give it up. But you do have to tweak your routine.
Here’s how:
Reduce intensity – Listen to your body, not your watch. Skip crunches – Replace with core stabilizers like side planks or bird-dogs. Switch to lower impact – Replace running with walking or elliptical. Stay hydrated and cool – Drink more water and avoid hot environments. Focus on posture – Your center of gravity shifts, so work on posture and balance.Starting now is still a win. But ease into it.
Begin with 10-15 minutes a day of light movement Take a walk after meals Try beginner prenatal yoga classes (online or in-person) Build up slowly to 30 minutesAlways check with your doctor first—especially if you have a high-risk pregnancy.
Exercise should never hurt. If something feels off, it’s important to stop and reach out to your healthcare provider. Here are some red flags:
Vaginal bleeding Dizziness or feeling faint Shortness of breath before starting Chest pain Headache that doesn't go away Muscle weakness Pain or swelling in calves Decreased fetal movement Leaking fluid from the vaginaListen to your body. Always.
It’s not just about you—your baby benefits, too.
A healthier heart rate pattern Lower fat mass at birth Reduced risk of metabolic diseases later in life Possible improvement in brain developmentAs Dr. James Clapp, an obstetrician and exercise researcher, famously said,
“Mothers who exercise during pregnancy have babies who are leaner, calmer, and possibly even smarter.”
To stay safe and effective, follow these tips:
Wear comfortable, breathable clothing Support your body with proper footwear Avoid exercising in extreme heat or humidity Don’t lie flat on your back after the first trimester Don’t push to the point of exhaustion Always warm up and cool downYou now know that exercise during pregnancy is not only safe but beneficial, both for you and your baby.
We explored safe workouts by trimester, how to modify your existing routine, what to do if you’ve never exercised before, and warning signs to watch for. We also looked at how partners and fitness professionals can play a role in supporting a healthy pregnancy through movement.
Whether you're planning for pregnancy, already expecting, or helping someone who is, taking the right approach to exercise can lead to a healthier, more comfortable experience—and a smoother road to recovery after birth.
Stay active. And most importantly, stay connected to what your body needs.
