Pregnancy Fitness

Fitness During Pregnancy

Safe and Effective Exercises Suited for Pregnant Women

Pregnancy is an experience that is cherished by most mothers. Unfortunately, the same can’t be said about the accompanying bloating and weight gain. So if you want to exercise and stay fit even in your pregnancy, for the improved health of both you and your baby, here are a few safe and healthy options to help you out.


Easily one of the most popular forms of exercise over the world, yoga is also a safe and relatively simple way of staying fit during your pregnancy. Yoga will help you relax and regulate your blood circulation while strengthening your muscle system. It also helps maintain flexibility. However, there are a few precautions you need to keep in mind while practicing.

After or while you’re in your second trimester, do not attempt poses that require you to lie on your back because with the growing baby your uterus gets heavier and additional pressure on your back might affect some artery or major vein which can constrict the blood flow to your heart. Also, since pregnancy might give you increased flexibility, you need to remember not to overstretch and stay in your limits.

Stationary cycling

Stationary cycling is a beneficial and safe way to stay fit during your pregnancy. You can continue cycling well into your pregnancy and all you need to do is raise the handlebars for comfort, while your belly continues to grow. Your increasing weight, which would have been a problem on an ordinary bicycle, can quite easily be supported on a stationary one plus, it’s a salient way to do your cardio exercises without putting much strain on your joints.


Swimming is probably the best and most harmless way of exercising during pregnancy. There is no chance of you hurting your abdomen and injuring the baby, you get a wider range of motion without applying undue pressure on your joints and you can easily continue it even in your 9th month of pregnancy, without a care in the world.

Try sticking to strokes like the breaststroke that feel comfortable and don’t strain your back muscles, shoulders, or neck. Also, remember to be extra careful when entering into water and always hold on to the railings for support. Avoid high hot tubs and saunas to prevent overheating.


If you want to stay fit during your pregnancy but haven’t worked out a day in your life, walking is probably the easiest way to start. The best thing about walking is that you continue doing it all throughout your pregnancy, right into your final trimester. Walking will give you a cardiovascular workout with little to no strain on your ankles and knees and you can do it literally anywhere you like.

However, after a few months into your pregnancy, you may experience problems in your coordination and sense of balance. So steer clear of rocky surfaces, wear protective shoes, and you should be fine.

November 2nd 2015, written by Benjamin Roussey for bodono.

Benjamin Roussey is from Sacramento, CA. He has two master’s degrees and served four years in the US Navy. His bachelor’s degree is from CSUS (1999) where he was on a baseball pitching scholarship. He has an MBA in Global Management from the Univ. of Phoenix (2006) where he attributes his writing prowess. He has worked everywhere from small businesses to large corporations, and also for public agencies. He has lived in Korea and Saudi Arabia where he was an ESL instructor. He misses Saudi food and living in Korea. Benjamin has a tremendous work ethic and is quite focused. Now he writes professionally for several clients that covers one sector of our economy to another. Currently he lives in the Phoenix area after living in Cabo San Lucas, MX for 3 years. He enjoys sports, movies, reading, and current events when he is not working online: