How To Safely Exercise While Pregnant

As long as a woman is having a healthy pregnancy, she can exercise. In fact, the American College of Obstetrics has stated that healthy pregnant women should get at least 30 minutes of exercise in per day. Studies have shown that exercising while pregnant can lead to an easier delivery. Exercise can also alleviate nausea, back pain and other unpleasant symptoms.

A woman can usually continue her pre-pregnancy exercise routine with some modifications. However, there are several things that a woman will have to do in order to ensure that you get the most out of your routine:

Consult With Your Doctor

Although most women can safely exercise while pregnant, it is important to get cleared before you exercise. This is especially important if you are carrying multiples or have a preexisting condition.

Warm Up

Pregnancy can increase the risk of getting injured because your ligaments are looser. You can prevent injury by warming up and stretching before you exercise. The warm up should last for 5 to 8 minutes.

Stay Hydrated

There is no standard recommendation on how much water a woman should drink while she is pregnant. However, a good way to tell whether you are hydrated is to check your urine. If your urine is a light yellow color, then you are likely getting enough water. Dark urine is a sign that you are not drinking enough water. It is important to drink water before, during and after working out.

Consume Enough Calories

You need to get 200 to 300 additional calories while you are pregnant. Eating enough will ensure that you gain the optimal amount of weight during pregnancy. The average woman needs to gain 20 to 30 pounds while she is pregnant.


Resting is just as important as exercising. You should also avoid exercising if you are not feeling well.

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