Thursday, 8 March 2012

Pregnancy Exercises for A Normal and Safe Delivery

Author: Rose Tjandra

You must consult your health guide before opting for any exercises during pregnancy. The exercise overdose, intensity and frequency are all serious points to be considered for pregnant women. You must be careful while performing some exercises. Some of them are really risky and uncomfortable. It thus becomes necessary for you to consult the doctor. If you have already been practicing some exercises, altering them will do you no harm; they will in fact benefit you. You must keep your heartbeat below 140 beats specifically, during the last three months. You must also drink lots of water and restrain from overheating.

To ensure yourself of a normal and safe delivery, practice the following exercises:

1. Walking

Walking is the most advantageous aerobatic exercise that gives you a total workout and facilitates movement for the baby too. Walking is the right remedy for multiple problems like constipation, high blood pressure and restlessness. You should walk for at least 15-30 minutes in the morning and for about half an hour in the evening. Outdoor walking is more beneficial than indoor walking. You must choose long distances and walk slowly. Wear comfortable shoes to avoid the risk of falling. Walking is beneficial to the pregnant mother as well as the unborn baby.

2. Swimming

Swimming is one of the fastest exercises that fitness experts recommend for the pregnant women. It not only builds your muscles, but also keeps your body fit without adding any eight or stress. It avoids muscle injury or strain. It is a sort of cardiovascular exercise that regulates and maintains your heart beat. Moreover, water acts as a coolant and also prevents the swelling of your legs.

3. Cycling

Cycling is another beneficial exercise. It is better to practice it on a stationary bike, as the center of gravity moves as you grow due to which the chances of falling while actually cycling are more. It becomes difficult to maintain the balance as the baby grows and tummy expands. To avoid excess stress, you must cycle slowly. You must ensure that you do not overdo the exercise.

4. Jogging and Running-

Running and jogging are useful exercises for the pregnant women. If you have been doing exercise and jogging before you were pregnant, it is no harm if you continue doing so during your pregnancy days. On the other hand, if you are into this particular exercise for the first time, you must consult your doctor at the start itself. Your doctor will guide and give you instructions about how much distance to cover and for how much time you should do the exercise. While jogging or running, you must ensure that you are wearing good shoes and are hydrated enough.

5. Yoga

Yoga is perhaps the most ancient exercises that have been in practice since ages. It energizes the body and relieves the pressure and stress off the body. They are beneficial to the mother and child if they are not done rigorously. There are special yoga trainers for pregnant women. You must avoid lying on your back for too long and also refrain from over stretching.


  1. Regular exercise can ease backaches during pregnancy, and it helps improve the mother’s stamina that she will need during her labor and delivery. Aside from reducing stress, regular exercise puts the expecting mother in high spirits and makes her feel good about herself. If the mother is in good health, she will be better prepared for childbirth.

    Kiara Somers

  2. Hi!So nice artical i like


    Zoya khan

  3. Exercises are must and drinking a lot of water will help you to restrain from overheating. Also keep a healthy pregnancy diet in order to have a safe delivery.


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