Keeping Active: The Dos and Don’ts when Pregnant

Category: Pregnancy / Rate this article / Hits: 174

While staying active when you’re expecting is important, know what’s safe and what’s not.



Jantien Kroese-van den Berg, business owner of Mom in Balance Singapore briefly describes to us what to do and what not to do when pregnant.


What to do

  • Jogging and power walking
  • Standing exercise for the core
  • Dynamics and flow throughout the whole workout
  • Focus on breathing and good posture


What not to do

  • No exercises on one leg or repetitions on one leg
  • No forward lunges or lunges sideways
  • No jumping
  • No core exercises on the ground or horizontal
  • No isolated ab-exercises


Don’t push it to the limit!


Celeste Viviers, a registered dietitian at Nutrilicious has also suggested for mums to keep a lookout on the physical activity guidelines curated by the World Health Organization. It highly recommends 150 minutes of moderate intensity physical activity per week (or 75 minutes of vigorous intensity). It also advises for aerobic activity performed in bouts of at least 10 minutes to contribute to the weekly physical activity. Where muscle-strengthening activities are concerned, they should be done twice per week for a minimum duration of 20 minutes each.


Vyda S. Chai a clinical psychologist from Think Psychological Services cares to conclude with her own take on why getting in shape before having a baby is important. “What I’ve noticed about women who do regular exercise before pregnancy, is that they appear holistically more mentally and physically well rounded to cope with the challenges their pregnancy can pose. Fit mothers prior to pregnancy appear to also cope better with not just the physical strain their body goes through, but are also emotionally better regulated and equipped throughout their pregnancy.”


So, what are you waiting for ladies? Take the time to match the right diet to that perfect workout routine for yourself…and your little one.



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