Day 80, Starting an Exercise Program

Starting an Exercise program during Pregnancy?

Exercise helps us stay fit and healthy.  Once your doctor deems you fit and healthy to undertake an exercise class you should definitely consider enrolling yourself into one. In fact it has become an integral part of our modern life style.  Traditionally exercise was not given a lot of importance. Women were actually encouraged to take it easy and slow down, as exercise was considered unsafe for the pregnancy. But this belief has been replaced, as there is a great amount of research that shows benefits of exercise during pregnancy.

•It helps the mom stay fit and healthy.

•It ensures optimum weight gain.

•It helps prevent / reduce pregnancy discomforts.

•It reduces the incidence of pregnancy complications.

•It prepares the body for the birth process.

•It also helps the baby as the fetus of an exercising mom is also in essence exercising with her and hence reaping the benefits of exercise.

•It speeds up post partum recovery and helps the mom get back to her pre- pregnancy shape and size much faster.

So if you are thinking of starting an exercise program here are some things that you should keep in mind:


•First and foremost, discuss your exercise program with your doctor. Your doctor is examining you physically and will be able to assess your over all pregnancy health. Women who have a healthy pregnancy are actually permitted to partake in most exercise programs. Naturally all contact sports must be avoided, jarring movements should be steered clear of and any activity which has a high risk of injury or falls should be kept on the back burner till that baby is safely delivered.

•Think about what you plan to do and how you plan to achieve the same. It is best to start off with a qualified professional especially if you are exercising for the first time.

•Always start slow and gradually build up repetitions and intensity as you gain more strength.

•Get the right clothing and always wear the right shoes. Clothing should be breathable which will ensure that you do not get over heated and the right shoes will help prevent injuries.

•Ensure that you eat a small healthy snack before your workout and always keep sipping water at regular intervals during the session.


Walking is one of the safest and easiest exercises to begin with and does not even need supervision. Ensure that you walk at a pace that you are comfortable with. Think about the Talk and Walk test. If you can talk without getting breathless but would still prefer to avoid talking then that is the right pace for you. Most moms will be comfortable with a 30-minute walk everyday.

Another exercise that you can safely start with is Deep breathing. It might seem odd that Deep breathing is considered to be an exercise but if done correctly it can actually tone the lungs and the abdominal muscles. It is a safe exercise and can be done even by women on bed rest. The best way to learn how to do deep breathing is to imagine that your body is a large deflated balloon. Now place one hand on your abdomen and the other on your chest. Slowly inhale, filling up your chest and then your abdomen till the maximum possible point. Now slowly exhale first allowing the air to exit the abdomen and then slowly deflate your lungs. Always breathe in and our through your nostrils and ensure that you do not hold your breath anywhere. It is recommended that you do this exercise at least once a day for 30-40 deep breaths. Also do the exercise in a non-air-conditioned environment as this will allow you to take in more fresh air and hence more oxygen.

When you begin your exercise program, you may feel lethargic and demotivated. Don’t quit. Once you have been exercising for a few days you will realize the immense benefits. Your body will feel energized and you will feel rejuvenated. And interestingly it will also help you to sleep better at night.

Site Login

Hi! Want to join us?

Terms and conditions

Set Up Your Account