Pregnancy and Fitness

Pregnant doesn’t mean you have to stop working out and keeping fit.  If for anything, during pregnancy is when you should try to be more active. This is crucial for your health and the safe delivery of your unborn baby.

Pregnancy brings a lot of joy but can sometimes be overwhelming especially if it’s your first time.

You will notice a lot of body changes but by following a regular exercise routine and eating a large variety of beneficial foods, you can sustain your fitness and health during this overwhelming period.

In fact, the right moves can ease common discomforts like back pain and sleep troubles.

Now that we have established that it’s okay and as a matter of fact important for a pregnant woman to exercise.

We are then left with the question of the kinds of exercises that are safe for a pregnant woman?

Safe exercises for a pregnant woman include:


By just swimming laps around the pool, either by doing the breaststroke or the front crawl you are working almost every single muscle in your body.

This will, in turn, get your heart rate up, strengthening your heart and making it more efficient at pumping blood. This improves circulation to your whole body and boosts oxygen levels in your blood.

This is also a good and effective cardiovascular workout


NHS recommends walking for 150 minutes a week in pregnancy, by walking 30 minutes every day, five times a day you can cover this either on the treadmill or trail.

Brisk walking works your heart and lungs without jarring your knees and ankles.

It’ll also improve your mood greatly.


Prenatal yoga focuses on poses for pregnant women, in order to increase strength and flexibility. By deep breathing, our body is able to become calm and relaxed making our digestions operate properly and our immune system is at its optimal.

Yoga also relieves the tension in the lower and upper back, hip, chest, neck, and shoulders.

Yoga allows you to practice labor with conscious breathing with each pose, as you inhale, you acknowledge that tension is felt and as you exhale you let go.


Kegel is the repetitive contractions of the pelvic muscles that control the flow in urination in order to strengthen these muscles.

In pregnancy,  Kegel exercises help strengthen the muscles that support the bladder, uterus, and bowels. By strengthening these muscles during your pregnancy, you can develop the ability to relax and control the muscles in preparation for labor and birth.

Performing kegel in pregnancy regularly helps the pelvic floor muscles become strong and ease delivery which may help the baby move out the womb easily

Pregnant women who perform kegel often find it easier during childbirth.

It helps in strengthening and preparing the body for labor.


Although exercising during pregnancy is healthy, here is a list of some exercises that shouldn’t be done while pregnant:

  • Heavyweight lifting
  • High impact sports such as basketball and soccer
  • Exercise that might increase the rate of falling
  • Exercises that involves lying down on your stomach

Amina Muhammed

Amina Muhammed is the Executive Assistant of Hayati Magazine. Passionate about writing and fashion, she is a geography graduate. A remote sensing nerd, Muhammed also enjoys writing poetry and loves cooking.

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