Pregnancy Exercises To Keep You and Your Baby Healthy and Happy


Discover healthy routines and exercises to keep your body at best condition during pregnancy.

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The journey into motherhood is an incredible adventure filled with joys and learnings, and it comes with some profound changes to the body and overall health. Besides swapping high heels for comfortable sneakers, you will find yourself experiencing changes that prepare you for the arrival of your little one.

Changes You May Experience with Pregnancy

Pregnancy transforms your body in more ways than you can imagine. This is why it is best to consult your healthcare professional regularly to ensure that you and your baby stay in the best health. Here are some of the changes that you should expect during your motherhood journey:

Hormonal Changes

The body produces more relaxin, loosening your ligaments and, therefore, increasing the risk of joint injuries.

Weight Gain

As your baby grows, your body stores more fat in preparation for the production of breast milk. This translates to more noticeable weight gain.

Increased Heart Rate and Blood Pressure

According to the National Library of Medicine in the United States, pregnancy requires the heart and blood vessels to work harder with a 30-50% increase in blood volume to supply your and your baby’s needs. You are, therefore, expected to experience elevated heart rate and blood pressure throughout the prenatal period.

Benefits of Exercising During Pregnancy

Exercising during pregnancy offers a myriad of benefits for you and your baby. To inspire you to complement your motherhood journey with fitness, here is a list of the benefits of engaging in physical activity during pregnancy that you should know:

Managing Weight

The most obvious benefit is the healthy management of weight. As you experience weight gain during your pregnancy, it is important that you become mindful of both your eating and physical habits as it affects your baby’s growth. Exercise helps you control your weight gain, thereby reducing the risk of gestational diabetes and other illnesses that may arise from weight gain.

Reducing Discomfort

Pregnancy changes your body’s natural state and this causes mild to severe discomfort. Taking regular exercises helps improve your blood circulation, therefore easing swelling and other common causes of these pregnancy discomforts. Targeted exercises focusing on strength and balance support good posture—one of the main concerns of expectant mothers—while enhancing muscle tone, strength, and endurance, so it is best to incorporate them in your exercise routine.

Boosting Mood and Energy

As your baby grows, you become more prone to fatigue, fluctuating moods, and irregular sleep. Regular physical activities help combat these as they release endorphins that ease fatigue and mood swings, and improve your sleep quality.

Exercises for Pregnant and Expectant Moms


Swimming helps you move your heart rate up and exercise your muscles under the support of the water. This makes for less strain on your joints and less back pain due to your growing baby and experienced weight gain.

Resistance Training

Resistance training allows you to slowly train your muscles and elevate your heart rate, supporting your body’s acquaintance with the increased blood pressure and heart rate that comes with pregnancy. However, when doing resistance training, avoid overestimating your strength and use only weights that are within your range. Otherwise, you are increasing the risks both for you and your baby.

Prenatal Yoga

Prenatal yoga is best for pregnant women as it consists of poses and exercises that are tailored for your growing one’s health as well as your own. This includes lying on your belly or flat on the back to help you move your muscles and maintain your flexibility and good posture. These exercises help ease the risks that you may experience during childbirth.


Taking a walk or a brisk walk is the safest activity, especially for beginners. It allows you to move your body with minimal strain on the joints and muscles while enjoying the benefits of similar low-intensity exercises.Remember to implement warm-up and cooldown activities before and after your exercise to make sure that your joints and muscles are in the best condition. Otherwise, you may experience extra strain on your joints and muscles that may pose further risks to your health.

Take Prenarex Plus: A Supplement for Your Pregnancy Needs

Alongside physical activities towards health and fitness, incorporating the right supplements can greatly support your needs during the prenatal period. Prenarex Plus, a multivitamin containing ascorbic acid, niacinamide, pyridoxine, and riboflavin, among many others, is designed to support the nutritional needs of expectant mothers. It is a non-prescription nutritional supplement tailored to prevent and treat deficiencies common during pregnancies such as vitamin B-complex, iron, and folic acid deficiencies. Prenarex Plus is the perfect support for you and your little plus one!

Remember that using supplements and engaging in physical exercises is not enough to keep your baby’s health, as well as your own, in best condition. Consuming fruits for pregnant women and maintaining a balanced diet should be strictly followed. You need to nurture your body with all the essential nutrients it needs to ensure a safe and healthy pregnancy. - (Nurturemed)