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Exercise during pregnancy

Exercise during pregnancy

Gynecologists and obstetricians agree on the importance of exercise for a pregnant woman without controversy, but you can do it in moderation, taking into account some special observations and changes that happen to you during pregnancy, as regular exercise helps you to stay in your best condition and feel healthy.

Exercise during pregnancy

Learn about the importance of exercise to you during your pregnancy:

  • Exercising during pregnancy helps you cope with your physical and mental needs, and also prepares your body for childbirth.
  • It contributes to avoiding the unpleasant pregnancy symptoms that you may experience, such as back pain.
  • Avoid health problems such as preeclampsia.
  • It improves your general health and helps you sleep better.

What is the best exercise for you during pregnancy?

The most appropriate types of exercise for you during pregnancy are those exercises that help pump more blood, maintain flexibility, limit weight gain, as well as prepare your body's muscles for the effort of labor and childbirth while not causing unnecessary physical stress for you or your baby. Examples of these exercises include:

Walking, jogging or jogging:

It allows you to practice calm or fast walking, and walking is considered a safe sport for you, provided that you practice it on suitable, not high ground, and therefore it is better for you to walk in clubs or on a treadmill in the gymnasium, as well as you can practice walking daily for no more than half An hour, but remember to get enough rest if you feel tired.

You should walk two hours after breakfast, and remember to carry a bottle of water or unsweetened juice with you, and if you feel tired, you should stop and rest.

Knowing that walking helps you maintain fitness and an appropriate weight during pregnancy, and generally strengthens the heart, even during childbirth. As for jogging and jogging, they are among the best sports for the heart and body in general, even for you as a pregnant woman you can practice, but as doctors usually advise, it is allowed after the end of the third month and no more than 15 minutes.


Swimming is a great sport for the heart, lungs, limbs, and even for the pelvis, if you are a fan of it, and water can make you feel light and soft and also relax and save you from swollen feet.

Always try, during your swimming, to have a trainer present with you, or to accompany you, even if you are a skilled swimmer, for fear of any sudden dizziness. Remember to try not to expose yourself to catching colds in the winter. And you must take care to choose clean swimming pools and reliable clubs to prevent the transmission of any infection, God willing.

The bike:

You are allowed to ride it if the bike is stationary at home or in the gymnasium, and you can ride a regular bike, but on condition that you drive it on safe paths in clubs and quietly. To avoid falling, you should not exceed a quarter of an hour daily so that there is no pressure on the pelvis.


Yoga helps you to clear your mind and eliminate stress and anxiety, in addition to it contributes to strengthening the muscles of the body and gaining flexibility, and is beneficial to the joints and thus it is beneficial to your general health during pregnancy and at birth.

Light aerobic exercise:

Light aerobic exercises suitable for pregnancy are among the best exercises that help your body to stay fit and healthy, stimulate blood circulation, and strengthen the muscles of the heart, limbs and pelvis.

What are the sports that are not recommended during pregnancy?

Not all types of sport are suitable for a woman during her pregnancy, as some of them have the risk of falling, causing a loss of balance, or exposing the pregnant woman to strikes in the abdominal area, and some of them require great effort that may harm her and her fetus. Examples include:

- Jumping .. as it may cause contractions in the womb and lead to premature labor, especially while continuing to jump.

- Team sports .. In team sports, there is contact with other players, so avoiding them helps to avoid accidents.

- Tennis and squash are avoided by pregnant women because they require a strong, fast back and forth movement and sometimes a little jumping.

- Skiing, horse riding, mountain climbing and diving .. Because they all require great physical effort, and the pregnant woman may be exposed to the risk of falling, while diving is a severe effort on the heart and lungs of the pregnant woman and her fetus.
Combat sports, such as judo, karate and boxing, are avoided during pregnancy by women. Fearing that her body would be hit, punched and fall.