Before starting on pregnancy workouts, let's look at the importance of exercise during pregnancy. Even the workouts do go around pregnancy.

1. Best Workouts for
Pregnant Women

2. Pregnancy Workouts and Exercises for
Women
Pregnancy is the most critical part of your
life being a woman. These nine months are
the most exciting and beautiful times in
your life, from the moment you are tested
positive for the pregnancy to the magical
last second of giving birth to a new life. You
feel blessed, happy, and joyful. The baby
inside you becomes the central point of
your life. Everything you do, eat, or drink
revolves around your condition. Even the
workouts you do go around pregnancy.
But there are certainly some difficulties to
face. As thrilling as it seems, pregnancy is
not easy to carry. You have to be cautious
all along. Obesity, high blood pressure,
constipation, urinary tract problems,
anxiety, and other hardships you must go
through. The good news is that you can

3. avoid or lessen these symptoms by doing
some special exercises at home.
Recent studies show that particular workouts
for pregnancy are crucial for both mother
and fetus. Custom exercises for you during
pregnancy are essential to cope with all the
associated troubles. This article will tell you
about the best workouts for pregnant
women.
Before starting on pregnancy workouts, let’s
look at the importance of exercise during
pregnancy.
Importance of Exercise during Pregnancy
When pregnant, your body goes through
many changes. Your feet and body become
swollen, your heartbeat increases, you feel
constipated, and pressure on the bladder
and mood swings. Usually, medication is

4. not an excellent way to reduce all these
symptoms simultaneously. You need to find
an alternative which is customized workouts
for pregnancy.
Workouts play an essential role during all
trimesters. Here are some of the expected
benefits of exercise during the pregnancy:
It is suitable for boosting stamina and
improving heart health which ultimately
helps you with the labour.
Changes in hormonal level during
pregnancy results in the worst mood
swings. Some exercises are good for
increasing endorphin levels, which in turn
help you with anxiety.
As your baby grows, it puts extra pressure
on the back, causing back pain. Exercise is
the best way to reduce the ache.

5. A rise in progesterone levels during
pregnancy causes extreme fatigue. Even a
little walk or yoga can get you going.
An aggravated level of progesterone is also
responsible for constipation during
pregnancy. There are also a few simple
exercises to cope with this problem.
Increased blood level gives rise to blood
pressure. A simple workout like walking can
control your blood pressure.
Due to anxiety, some pregnant women face
insomnia. Few workouts are also suitable
for inducing sleep.
These are some of exercise’s most
beneficial outcomes while pregnant.
Now that we have established some crucial
workout advantages let’s familiarize you
with the five best activities for pregnancy.
Walking

6. Walking is the most straightforward exercise
of all. It seems simple but has a lot of
benefits, especially during pregnancy.
Moreover, it is not difficult at all considering
your situation. You can start walking for a
specific period from the first trimester and
continue until the last day. Furthermore,
walking does not require specialized
instruments, and you need to stand up on
your feet and start taking the steps.
So what benefits can walking do during
pregnancy?
Walking is helpful for the health of both the
mother and the child.
It is suitable for easy labour.
That helps with constipation.
That is also beneficial in alleviating anxiety.
It reduces back pain by strengthening
muscles.

7. It is also a great way to maintain a healthy
heart.
You should not expect a rapid change in
your body shape after a few days of
walking. However, it will surely deliver the
required results after months or even a
year.
Swimming
Improved blood circulation and increased
oxygen level are what your body needs
during pregnancy. What is better than an
excellent aerobic exercise like swimming for
this purpose?
Typically, people think swimming is unsafe
during pregnancy, but it is not the correct
perception. Swimming is perfectly alright
and safe. The American College of

8. Obstetricians and Gynecologists reported
that swimming is one of the safest exercises
for pregnant women. Some of the well-
established advantages of swimming are
listed below:
First and the most important benefit is you
feel light weighted when surrounded by
water as pregnancy makes you feel heavier.
As explained earlier, sleeplessness is a
common problem for pregnant women, but
after 15-20 minutes of swimming, you can
sleep well.
Being overweight during pregnancy also
causes swelling, pain, and discomfort. You
can get relieved from these symptoms after
staying longer in the water.
According to one experiment done by
Pediatric Research, swimming is also good
for the infant’s neurological development.

9. Another critical benefit of swimming is that
it mitigates nausea which is challenging to
treat with other types of exercise.
Along with those mentioned above,
swimming has many other health benefits
during all three trimesters. But it would help
if you were careful about certain things
while swimming. If you are a newbie, do
not swim for more than 15 minutes during
pregnancy. Furthermore, to avoid
overheating, keep the temperature of the
water less than 30 degrees.
Indoor Cycling
Indoor cycling is a low-impact activity that is
suitable for pregnant women. By the
American College of Obstetricians and
Gynecologists (ACOG), indoor cycling is
not only safe but also beneficial for the
health of pregnant women. It is good for
the health of the baby as well. Furthermore,

10. there is no fear of falling or getting injured
in indoor cycling as compared to outdoor
cycling.
Here are some health benefits of indoor
cycling in pregnancy:
As proved by WebMD, indoor cycling
increases energy levels by boosting the
production of endorphin. Hence, it can help
you with fatigue and dullness induced by
pregnancy.
Gestational diabetes is a condition in which
blood sugar level surges during pregnancy.
Indoor cycling during early pregnancy may
reduce the chance of its onset.
Being an aerobic exercise, indoor cycling
also helps you get rid of toxins that are
dangerous for you and your baby.
It is also effective in reducing body pain.

11. Indoor cycling increases serotonin and
endorphin levels in the body, thus reducing
anxiety and symptoms of mood swings.
Along with the benefits mentioned above,
indoor cycling helps you during pregnancy
in other ways as well. But it is essential to
take some precautions before starting the
exercise. You must consult your doctor
before beginning and in case of discomfort
during the ride.
Yoga
Yoga is the best workout for both mind and
body. It not only helps you relax mentally
but also does wonders for your physical
health as well. A special kind of yoga for
pregnant women is known as prenatal
yoga. Prenatal yoga comprises specialized
movements to assist you during pregnancy
and avoid injuries. So if you want to avoid

12. any excessive moves in the name of the
exercise, prenatal yoga is the best option.
Some of the well-known benefits of prenatal
yoga are given below:
Premature birth and miscarriage may result
due to anxiety and stress caused by
pregnancy. Prenatal yoga helps alleviate
stress, thus reducing the chances of these
events.
Being active during pregnancy decreases
weight, and yoga is the best way to remain
active.
Strengthening and stretching moves during
prenatal yoga make your muscle more
robust, thus helping during the delivery.
It is also helpful in easing other discomforts
like back pain, headaches, nausea, and
constipation.

13. Prenatal yoga also lowers the high blood
pressure caused by pregnancy.
There are some precautions as well. Do not
go for complicated movements; avoid hot
yoga as it may be dangerous for you and
your baby. Consult your doctor if you feel
any soreness during or after yoga.
Furthermore, always stay hydrated to avoid
dehydration.
Dancing
As with the other types of workouts, most
pregnant women wonder if dancing is safe
or not. According to experts, dancing
during pregnancy is perfectly safe unless it
involves jumping or complex moves.
Dancing is good for keeping you healthy
and fit during pregnancy. Moreover, it is
one of the most calming and relaxing
physical activities and beneficial for mental
health.

14. So how dancing can prove beneficial for
you during pregnancy?
Dancing provides you with flexibility which
is good for you and your fetus.
Dancing also boosts your energy level and
stamina. In this way, it helps you with
dullness as well as anxiety.
Specific movements during dancing are
suitable for healthy blood circulation, thus
improving the functioning of the heart and
lungs.
It also reduces the risk of any troublesome
delivery.
It is also helpful in preventing conditions
like preeclampsia and gestational diabetes.
Dancing is also supportive in strengthening
the muscles and lowering the back pain.
Overall, dancing can be proved beneficial
as long as it does not include any vigorous

15. moves. Certain types of dancing
recommended by doctors are samba, belly
dance, jazz, and ballroom dancing. Do not
forget to ask your doctor’s advice before
getting started.
Some other Workouts
Apart from the types mentioned above of
workouts, there are some other exercises
that you can perform at home to keep your
body in shape and remain healthy during
pregnancy. These are:
Strength Training: For building solid
muscles, strength training is safe until you
start using any heavy tools.
Running: Running is good for constipation,
weight, and back pain if your doctor
permits you.
Hiking: It is helpful for a healthy bowel
movement and muscle strength.

16. Pilates: It helps with backaches, maintains
good posture, and prepares you for labour
and delivery.
Tai Chi: Induces sleep, alleviates anxiety,
and helps with mood swings.
Tips for Safe Workouts
Although exercise is highly beneficial during
pregnancy, there are specific tips to avoid
any problems. You must stick to the
following points during workouts:
Take it easy if you are a newbie. Start with a
maximum of 20 minutes of work and
gradually increase the periods of your
workouts.
Do not be overheated. Stay calm because a
slight rise in average body temperature can
be dangerous for you and your baby.

17. Drink water a lot to stay hydrated during
exercise.
Avoid brisk movements.
Be focused on your body condition,
meaning that if you feel discomfort during
workouts, visit your doctor in no time.
Do not lie on your back or stand still for a
more extended period.
Avoid tight clothes; instead, wear loose and
stretchable dresses.
If you are addicted to exercise for a more
extended period, keep some high-carb-
protein snacks with you to steer clear of low
blood sugar levels.
Do not get over-exhausted.
Do not work out if you are not feeling like
exercising.
By following the above-given points, you
can stay healthy and strong without facing
any discomfort during your pregnancy.

18. Final Words
Exercise during pregnancy plays a vital role
in maintaining the fitness of the mother and
child. According to studies, women who
work out accordingly during pregnancy stay
more in shape and enjoy reasonable fitness
compared to those who do not exercise.
The doctors recommend a specific type of
exercise during pregnancy. These workouts
keep you fit during pregnancy and make
delivery easy.
However, research published by the journal
PLOS ONE shows the impact of genetics on
fitness. Per this research, there are
variations among outcomes of exercise in
different individuals. It proves that during
pregnancy, women’s bodies respond
differently to physical activity depending
upon their genome.

19. On that account, it will be better to know
your genetic makeup and its influence on
the outcome of your workout during
pregnancy. It will help you select the
applicable type of workouts during
pregnancy and make you take better care
of yourself and the fetus.
It is where HealthCodes DNA comes to your
aid. We generate complete results based on
your genetic sequence using high-quality
genetic testing technology. The outcome
speaks for itself and is vital in improving
your health and fitness during pregnancy.
Our Fitness Panel DNA training program
helps you pick the most suitable type of
workouts based on your genome. These
workouts optimize your exercise routine,
following your body’s need to provide you
and your baby with better fitness results.