With safe exercise routines and balanced nutrition, women can reduce complications, enhance overall well-being, and prepare their bodies for childbirth.

“Pregnancy is a transformative journey, and simple lifestyle choices can make a significant difference,” said Dr. Manju Hotchandani, Senior Consultant – Obstetrics and Gynaecology at Moolchand Hospital. “Safe exercises, combined with proper nutrition, help ensure a smoother pregnancy and delivery.”

Safe Exercises for Expectant Mothers

Doctors recommend low-impact activities that strengthen the body without adding strain:

• Walking – Improves circulation and keeps muscles active.

• Prenatal Yoga – Enhances flexibility, balance, and relaxation.

• Pelvic Floor Exercises (Kegels) – Strengthens muscles crucial for delivery and recovery.

• Swimming – A safe, low-impact workout that reduces joint pressure.

Precautions: High-impact sports, contact activities, or exercises with fall risk should be avoided. Women are advised to stop immediately if they feel dizziness, shortness of breath, or pain, and to consult their OB-GYN before beginning any new routine.

Nutrition: The Foundation of a Healthy Pregnancy

Balanced nutrition plays an equally critical role:

• Protein – Essential for fetal growth (sources: eggs, lean meat, legumes).

• Calcium & Vitamin D – Support bone strength (milk, yogurt, leafy greens).

• Iron – Prevents anemia (red meat, spinach, fortified cereals).

• Folate – Lowers risk of neural tube defects (leafy vegetables, beans, nuts).

• Hydration – At least 8–10 glasses of water daily.

Doctors also advise limiting processed foods and sugar to maintain a healthy weight and prevent gestational complications.