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Pregnancy Fitness Made Simple: 10 Exercises Every Mom-to-Be Should Try
Staying active during pregnancy not only prepares your body for labor but also boosts energy, reduces stress, and supports your baby’s healthy development. Here are the top 10 exercises for a safe and healthy pregnancy.
Pregnancy is a transformative phase that calls for mindful movement rather than intense workouts. Leading organizations like the American College of Obstetricians and Gynecologists (ACOG) and the World Health Organization (WHO) emphasize that regular, moderate exercise during pregnancy is not only safe but highly beneficial. A 2019 study published in JAMA Network Open found that prenatal exercise significantly reduced the risk of gestational diabetes and excessive maternal weight gain.
Other research, including a 2013 review in Clinical Obstetrics and Gynecology, suggests that maternal physical activity can positively influence fetal brain development and lower the baby’s long-term risk of obesity. Ayurveda, on the other hand, emphasizes gentle exercises and yoga asanas that balance Vata dosha (the energy most affected during pregnancy) and support mental calmness.
Related Story: How Much Physical Activity Is Ideal For Pregnant Women
Here’s a list of 10 must-do pregnancy exercises to keep you healthy and prepare your body for childbirth.
1. Walking
- Why it’s good: Improves circulation, reduces swelling, and helps maintain healthy weight gain.
- Ayurveda says: A daily walk in the fresh air balances Prana Vayu (life force energy) and reduces fatigue.
- Pro tip: Aim for 20–30 minutes of brisk yet comfortable walking daily.
2. Prenatal Yoga (with modifications)
- Why it’s good: Enhances flexibility, reduces stress, improves breathing, and preps the pelvic floor.
- Ayurveda says: Asanas like Baddha Konasana (Butterfly Pose) and Vajrasana aid digestion, ease pelvic stiffness, and calm the mind.
- Pro tip: Avoid deep backbends, inversions, and lying flat on your back after the first trimester.
3. Pelvic Tilts (Cat-Cow Stretch)
- Why it’s good: Relieves lower back pain, strengthens the spine, and improves posture.
- Ayurveda says: Gentle spinal movements harmonize Apana Vayu, crucial for smooth delivery.
- Pro tip: Practice on all fours, arching and rounding your back slowly with breath awareness.
Pregnancy is not the time to push your physical limits, it’s about gentle strengthening, flexibility, and mindfulness. Incorporating these 10 safe pregnancy exercises, can ease discomfort, prepare your body for childbirth, and nurture a deeper connection with your baby. Always consult your gynecologist before beginning any exercise program during pregnancy as every body and every pregnancy is unique.
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