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The Perfect Fitness Summer Guide for Pregnant Women

2 May 2023

Follow this summer health and fitness guide for pregnancy, for appropriate exercise and a nutritious diet plan.

Appropriate exercise and a nutritious diet plan are two necessities for an expecting mother. During pregnancy, the exercises performed should increase the mother’s heart rate steadily while improving circulation as well as keeping the body flexible and strong. It also helps maintain her weight and keeps the muscles strong during labor and childbirth.

It’s important to avoid any chance of overheating caused by exercising in high humidity as well as making use of saunas and steam rooms. Heavy weightlifting and activities that cause abdominal trauma increase the risk of miscarriage. Since the body changes drastically during pregnancy, the exercises you were able to do earlier might become difficult later.

I recommend these exercises for expecting mothers during summers.

Brisk Walking

It is an extremely effective form of cardio as it does not have any impact on the knees and the ankles. In the third trimester walk slower as it might be difficult to keep balance as the center of gravity changes. Also stick to early morning or late evening routines when the summer temperatures are at the minimum. Keep yourself well hydrated while on your walks and pause and take breaks as and when required.


Swimming is another great exercise for pregnant women that puts no additional pressure on the joints. The buoyancy offered by the water may offer some relief from the extra weight as well. Avoid any vigorous strokes as well as diving during the second and third trimester. It is also a great option to beat the heat along with staying active during pregnancy.


Certain yoga asanas are excellent during pregnancy as they help open up the pelvis as well as strengthen the lower back. Rhythmic breathing and kegel exercises are great additions to the workout routine. Also it can be done in the comfort of your home in monitored temperature.

The various asanas which can be performed are as follows:

  • Cat and cow stretch

  • Malasana

  • Trikonasana

  • Baddhakonasana

  • Setubandhasana

Published in the Quint

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