Fit Mother, Healthy Mother

Fit Mother, Healthy Mother


It is important to maintain good health during pregnancy. By doing regular exercise and eating good nutrition food, it can help you stay fit and remain happy.

Perform regular exercise to help you:

  • Maintain a healthy weight (it will make it easier to get back into your pre-pregnancy body after childbirth)
  • Improve blood circulation
  • Meet the increased oxygen demand - for you and your little one
  • Feel better and sleeping better
  • Correct your posture and reduce back pain
  • Reduce your risk of varicose veins and cramps
  • Prepare yourself for the process of labor and delivery


  • Consult with your physician before starting or continuing an exercise program
  • The American College of Obstetrics recommends 30 minutes of moderate exercise per session per day
  • Walking, swimming and prenatal exercise are good options
  • Start gently and slowly if normally you are not active
  • Warm up before and cool down after exercise
  • Stretch muscles gently
  • Drink water before and after exercise to prevent dehydration
  • Wear comfortable clothing and shoes that support and fit size

Not recommended

  • Do not exercise activities which include holding your breath during activity
  • Do not exercise immediately after eating
  • Avoid sports that prance, stomp or may cause a concussion

Stop exercising if you experience:

  • Back pain or pelvic
  • Swelling of the feet
  • Headache
  • Nausea
  • Dizziness or faint
  • Chest pain
  • Difficulty in breathing
  • Vaginal bleeding

Related Articles