Safe Physical Activity and Prenatal Exercises
Benefits of Exercise During Pregnancy
Regular physical activity during pregnancy helps manage weight gain, reduces back pain, improves mood, and prepares the body for labour and delivery. Exercise also promotes better sleep and can help prevent gestational diabetes.
The Indian Council of Medical Research recommends that healthy pregnant women engage in at least 150 minutes of moderate-intensity activity per week, with their doctor's approval.
Safe Exercises for Each Trimester
During the first trimester, walking, swimming, and light yoga are generally safe. In the second trimester, prenatal yoga, stationary cycling, and modified strength exercises can be beneficial. The third trimester may require gentler activities with a focus on pelvic floor exercises and breathing techniques.
Activities to Avoid
High-impact sports, activities with a risk of falling or abdominal trauma, hot yoga, and heavy weight lifting should be avoided during pregnancy. Contact sports such as cricket, basketball, or martial arts are not recommended.
Always warm up before exercise, stay hydrated, and stop immediately if you experience dizziness, chest pain, vaginal bleeding, or contractions.
Consulting Your Doctor
Before starting or continuing any exercise programme during pregnancy, consult your gynaecologist or obstetrician. Women with high-risk pregnancies, placenta previa, or preterm labour history may need to modify or avoid certain activities.
Heamac Healthcare — Supporting Newborn Care Across India
Heamac Healthcare provides neonatal phototherapy devices and home phototherapy rental services for families whose doctor recommends home-based jaundice care. We also offer a doctor referral and collaboration programme for healthcare professionals. Heamac is a medical device company — not a hospital.
Medical Disclaimer: This content is for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your gynaecologist, paediatrician, or qualified healthcare provider for guidance specific to your health or your baby's health. Heamac Healthcare is a medical device company and does not operate as a hospital or clinical facility.