Keeping up a fit lifestyle through the course of pregnancy is the most favourable course of actions any woman could undertake that would not merely boost her health but also foetal health. Those women that followed a properly balanced dietary intake and exercised on a regular basis during their pregnancy had least likelihood of giving birth to children that were either premature, underweight or with congenital defects. Exercising during pregnancy helps in maintaining a woman’s basic muscle tone and building muscle, raising strength and endurance that would go a long way in easing the process of child birth and also aiding in lowering the foetal blood pressure.

Prenatal exercises have been proven to be a crucial step towards having an uncomplicated and successful pregnancy, safe labor and child birth and a bonny, healthy baby. Though, prior to getting started on any exercise schedule, it is of utmost importance to seek medical advice.

• Jogging – Those women that earlier jogged prior to getting pregnant could safely carry on with their routine jogging though, keeping in mind not to attempt to compete with pre-pregnancy tempo and speed.
• Walking – Going for walks for a duration of twenty minutes each day for three times in a week would immensely aid in raising stamina and energy levels.
• Prenatal aerobics, yoga and dance- Such prenatal classes are exclusively planned to be safe and effectual during pregnancy and also offer a secure level of cardiovascular training.
• Swimming- This is probably the most idyllic exercise option for pregnant women. Swimming offers the chance for overall toning up of the muscles in the body, while at the same time evading added strain on the joints. It has an additional advantage of allaying twinge, aching and pains experienced during pregnancy.

It is vital that expectant women must steer clear from exercises that involve balancing like doing skates, skiing and biking, as the core of gravity of pregnant women are perpetually altering as the pregnancy advances.

Exercises of the abdomen that need one to lay down flat on their backs following the first three months of pregnancy must not be done as the uterus could exert pressure on the vein that carries blood from the lower portion of the body upwards to the heart that might hamper nutrient supply to the placenta.

It is advisable that during pregnancy the heart rate must be ideally maintained below 140 beats/minute and keeping hydrated at all times to avoid being overheated. Additionally, as the body manufactures relaxin hormone – a lubricating agent for the joints throughout pregnancy to aid in easier labor and child birth, the threat of injury during pregnancy could increase.

Excessive movements of the muscles and the joints must be averted and special heed be taken when one stretches at the time of warming up and cooling down sessions as the movement range is raised.

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