Pregnancy is an exciting time for any woman, but it can also be a time that comes with many challenges. One of the major concerns during pregnancy is how to stay physically active and fit without causing harm to the growing fetus.

Keeping yourself in good physical shape throughout your pregnancy can help your body prepare for labor and delivery, speed up postpartum recovery, and boost your overall mood. However, it is also essential to exercise safely so as not to put too much strain on your body or your baby.

If you’re pregnant and aiming to stay active, here are 30 ways to exercise safely during pregnancy:.

1. Talk to Your Doctor

Your doctor knows your medical history and can advise you on which exercises will be safe for you to do. Consult with your doctor to ensure you are healthy and fit enough to participate in physical activity while pregnant.

2. Start Slowly

If you were not active before pregnancy, begin with low-intensity activities like walking, swimming or prenatal yoga. Do not strain your body with intensive workouts right from the start.

3. Stay Hydrated

During pregnancy, it is crucial to stay hydrated, especially when engaging in physical activity. Drink plenty of water before, during and after your exercise routine to avoid dehydration.

4. Avoid Overheating

Pregnant women are more sensitive to high temperatures. Avoid working out in high heat or humid conditions that could cause you to overheat that can put you and your baby at risk for dehydration and related complications.

5. Wear Comfortable Clothes

It is essential to wear comfortable, breathable, and stretchy clothing when you exercise during pregnancy. Make sure to wear a supportive sports bra that fits well and provides enough coverage and cushioning.

6. Choose the Right Shoes

Wear shoes that provide enough support, are comfortable, and fit properly. Putting on workout shoes that are too small could lead to injury, and those that do not provide enough support or stability can cause back pain and other complications.

7. Use Pregnancy Props

Using exercise props designed for pregnant women like maternity belts or sports wear could provide extra support and help you stay comfortable during your training.

8. Be Careful with Ab Workouts

It is advisable to avoid abdominal exercises like sit-ups or crunches during pregnancy, especially as your bump grows. These exercises put pressure on your abdominal muscles and can be risky for your baby, particularly if your muscles separate.

9. Avoid Heavy Lifting

Heavy lifting can cause strain on your back and potentially increase the risk of preterm labor. It is best to avoid any heavy lifting activities such as weightlifting or stressful household chores.

10. Engage in Prenatal Yoga or Pilates

Yoga and Pilates are low-impact exercises that can boost flexibility and strength while also helping with relaxation and breathing techniques. However, make sure to choose a class specifically designed for prenatal training and informed of your status.

11. Incorporate Aerobics

Aerobic exercises like walking, swimming, and stationary cycling are excellent cardio workouts that keep your heart rate in a safe range while pregnant. You can also follow along with videos of fun and easy aerobic workouts designed for pregnant women.

12. Swimming

Swimming is a low-impact exercise that can help keep the weight off your feet while pregnant. Exercise in cool water can relieve joint pain and swelling, and also improve flexibility, endurance, and strength.

13. Go for a Walk

Walking is an excellent choice for pregnant women who want to stay active. It doesn’t require any special equipment or preparation, and you can do it at any time you want.

Walking can also boost your circulation, which prevents swelling in the legs and feet.

14. Use a Stationary Bike

You can use an exercise bike with adjustable resistance to get a safe and effective cardio workout during pregnancy. Always consult with your OB/GYN before using any folding exercise bike to avoid risk.

15. Practice Breathing Exercises

Incorporating breathing techniques and mindfulness exercises like meditation, yoga, and tai-chi can help reduce your stress levels and improve your mental and emotional well-being.

16. Use Light Weights

Light resistance training with weights, bands, or kettlebells is safe for most women during pregnancy. Low-weight resistance training can help prevent muscle loss and boost your strength and endurance.

17. Do Kegel Exercises

Kegel exercises, or pelvic floor exercises, help strengthen the muscles of the pelvis and can help prevent urinary incontinence and reduce the risk of perineal tearing during childbirth.

18. Dance

Dancing is a fun and low-impact exercise with many styles and variations. You can join prenatal dance classes or dance to any music you like at home.

19. Try Prenatal Cardio Exercises

Prenatal cardio workouts are specially designed to meet the needs of pregnant women. You can check out videos or join classes that will keep you moving and help you increase endurance without risking your safety or your baby’s health.

20. Pay Attention to Warning Signs

If you experience any unusual symptoms such as severe headaches, heart palpitations, vaginal bleeding, or any pain or discomfort, stop exercising and contact your OB/GYN right away.

21. Rest When Necessary

It’s important to take rest breaks when necessary to avoid exhaustion and overexertion. You can take a break, a nap or simply lie down when you feel physically or mentally tired.

22. Modify Your Routine as You Progress

As your pregnancy progresses, your body’s needs will begin to change. You should modify your workouts as per your body’s state.

For example, as your belly grows bigger, certain poses like squats, lunges, or side planks may become more challenging, and you may need to adjust your routine accordingly.

23. Eat Appropriately

It is crucial to maintain a healthy and balanced diet when you’re pregnant, especially if you’re exercising.

Your body has different needs for nutrients, vitamins, and minerals, so make sure you’re eating enough healthy food choices and drinking plenty of water.

24. Stretch Your Muscles

When doing any type of exercise, ensure you stretch your muscles well before and after. Doing so helps to increase flexibility, reduce the risk of soreness and injury, and supports your overall body alignment.

25. Be Mindful of Your Posture

Good posture is important not only while working out but also when carrying out day-to-day activities during pregnancy.

Ensure you stand straight, keep your shoulders down and back, your pelvis tilted slightly forward, and your abdomen pulled in, to maintain a proper posture.

26. Join a Prenatal Exercise Class

Joining a prenatal exercise class could be beneficial if you’re unsure about what type of exercise to do or if you’re not sure you’re doing it correctly.

In a group class, you can also benefit from the instructor’s knowledge and advice, as well as the support and encouragement of other pregnant women.

27. Get Enough Sleep

It is important to rest well and get enough sleep when you’re pregnant, particularly after exercising. Sleep helps repair and replenish your muscles, which is essential for good health and a smooth pregnancy.

28. Listen to Your Body

During pregnancy, it’s crucial to listen to your body and not push it too hard. If you feel some fatigue, strain or discomfort during exercise, stop or modify your movements and try alternative safe exercises instead.

29. Stay Motivated

It could be easy to become less motivated when you’re pregnant and feel tired, and your body is changing. Find motivation from the goals you set out for yourself, and from your personal reasons for continuing to stay active during pregnancy.

30. Consult with a Certified Prenatal Fitness Specialist

A certified prenatal fitness specialist has specialized knowledge and experience about the needs of pregnant women.

They can help you tailor your workouts to suit your individual needs, goals, and fitness levels, and ensure you exercise safely and effectively during pregnancy.