In my earlier article, I researched more about nutrition for pregnant women. In this little series, here are some exercise do’s and dont’s:

Benefits of exercising while pregnant:

Like my wife, I think most pregnant women go into this resting phase where they fell they should not be doing anything. But I keep telling her that exercising while pregnant is important, lagi-lagi if she does not want to gain too much weight.

  • Better sleep.
  • Relieves stress.
  • Body is stronger and therefore better prepared for birth.
  • Reduces constipation.
  • Strengthens lower back – reduces backache.

What exercises to do?

There are some exercises that are particularly good for pregnant women.

Walking and swimming are some of the best exercises for anyone, and the pregnant woman is no exception.

Yoga has a long standing reputation for relieving stress and pressure on your body. Most forms of yoga will be safe for you and your baby, as long as they are not excessively rigorous.

Some yoga instructors offer special classes for pregnant women. Avoid lying flat on your back for extended periods of time and try not to overstretch.

Running is ok but you have not been running much before your pregnancy, you may need to consult your physician first.

Biking is great as well. Especially since it supports your weight … but be careful, you don’t want to fall off while pregnant!

General rule: Keep exercise at a moderate level and can include both cardio and strength exercises. Listen to your body. Pay attention to your heart rate which is usually higher for pregnant women. Keep yourself hydrated especially when living in hot temperatures and humidity like here in Malaysia.

What exercises NOT to do?

General rule is to avoid exercise with excessive movements and jolts. Also avoid exercises or activities where you have a higher risk of falling.

Kevin Zahri

I am a US certified personal trainer and nutritionist with over 12 years experience. Over the years, I have published over 10 books, written for Men's Health, other fitness and lifestyle magazines, hosted TV shows and appeared on various TV shows, programs and magazines. I am also an avid corporate wellness speaker and web entrepreneur.

More about me here or follow me on Facebook or Twitter.

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  • shud

    hi kevin, i’m now pregnant @21 weeks n just started back exercise since last week. i’m ‘workoutholic’ before n what i do now is just swimming once a week and steps up dance for 30minutes/day (1 day rest for every 3 days workout). do you find this ok with pregnant mommies?