Although it’d be easier to lay in bed and eat all day, exercising is beneficial to mama and baby in many ways. It is important that you keep your body healthy in order to have a healthy pregnancy and baby. Here are a few helpful tips for exercising while pregnant.

Exercise is great!

Always consult your health care provider before attempting any prenatal exercise. Your health care provider may give you a personalized plan for exercising based on your medical history. When hearing the word exercise it can be a bit scary, but it’s nothing to be worried about. You can do simple things such as walking, swimming, and prenatal yoga (with a certified instructor). Exercising during pregnancy benefits you by improving your posture, and decreasing common discomforts, amongst other things.


1. Drink around 8 to 12 glasses of water a day. Even when you are not pregnant you need water to keep your body hydrated. For every hour of light exercise you do, add another glass of water. Always remember to drink water before and after an exercise.
2. Always stretch before a work out! Stretching will make you more flexible, keep your muscles loose, and ease pregnancy aches and pains.
3. Focus on strengthening yourself. When your baby has been born you won’t struggle as much carrying your newborn, diaper bag, car seat amongst other things. It can become exhausting, so you need to be prepared.
4. Kegels are your best friend! You can do them anywhere and everywhere as long as you’re sitting up. They help with urinary incontinence and strengthening the pelvic walls to prepare for childbirth.


1. Never overwork yourself, you should be able to breathe smoothly in and out during your exercise.
2. Never continue working out if you begin to feel dizzy or light-headed. Sit down immediately, drink water, and take a rest.
3. Never twist or compress your abdomen.
4. Avoid lying on your back and stomach.
5. Fit Pregnancy advises, “Don’t tackle high-impact sports or activities in which you risk falling or injuring your abdomen, such as in-line skating, soccer, downhill skiing and horseback riding.”

Do not exercise if…

1. You experience spotting or bleeding.
2. Have a history of miscarriages or high-risk pregnancy
3. You have a history of premature birth, or have risk factors for preterm labor.

Exercise will not only benefit you during your pregnancy but through your labor and delivery as well. Remember to listen to your body- you will know when to stop and what days you cannot exercise. Take it day by day, and embrace the changes inside of your body. For childbirth education classes and private consultations, contact us. We are here to support you through it all.

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