How to Remain Physically Active While Pregnant

Pregnancy is a joyous time that brings with it a multitude of changes to your body. For many women, keeping fit and staying healthy becomes a major source of concern. With a little effort, there are some relatively easy ways to keep your body in tip-top shape and optimal health during your pregnancy.


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    Check with your doctor and get the okay to continue with your current exercise routine now that you are pregnant. If you did not exercise previously, ask him for the green light to start a simple exercise plan that will help you stay in shape during your pregnancy.
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    Stretch and do low impact exercises daily when possible. Exercise has been linked to improvements in mood, less aching during pregnancy, decreased lower back pain and easier labor and deliveries. The increase in circulation to the body also helps reduce or even eliminate swelling, which is a common concern for pregnant women.
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    Focus on strengthening your lower back and leg muscles to help lessen backaches due to the added weight of the baby. Pilates or certain forms of yoga can be very helpful in accomplishing this.
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    Walk for 30 minutes or more a day to reduce weight gain by approximately 8%. Not only does walking help reduce weight gain during pregnancy, but it’s also an effective and natural way of reducing morning sickness for some women.
    • Take short strides and move at a relatively slow pace for 10 minutes.
    • Increase your speed to a brisk pace for 1 minute.
    • Advance to a fast pace for 1 minute.
    • Use deep breathing techniques throughout the walk.
    • Repeat the entire process for 6 intervals if possible.
    • Finally cool down with a slow paced walk for 5 minutes and a stretching session.
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    Join a prenatal yoga class to keep limber, improve balance and keep muscles toned. In addition, yoga will teach you to relax while breathing deeply, which will be beneficial at the time of labor and delivery.
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    Begin using a treadmill.
    • A warm-up is crucial in pregnant women so begin warming up with the use of some breathing exercises.
    • Progress to simple leg, neck and back stretches.
    • Once you have completed a sufficient warm up, proceed to a slow walk on the treadmill.
    • Slowly increase to a comfortable speed but avoid working up to a run unless you were an active runner before pregnancy and your doctor has given you the ok to continue running.
    • Stop when you begin to feel that you have had enough or if you begin to feel breathless. Never push yourself too far and limit the walk to 10 to 15 minutes at a time.


  • Eat wholesome, nutritional meals. This is an important factor in the way you will feel during your pregnancy and for the growth of your baby. The better you feel, the more energy you’ll have to stay active during pregnancy.


  • Speak to your healthcare professional about a safe exercise program.
  • Consult a professional before consuming any supplements when pregnant.

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Categories: Motivation to Exercise