As we women embrace the beautiful and challenging experience of pregnancy, we must understand the great benefits that come with being active during this special and sensitive time and how it is life-changing and almost necessary. So what are the general benefits of breaking a sweat while pregnant? First of all, you should either maintain your active lifestyle to stay in shape or take advantage of one of the best opportunities you will get to actually get into shape. Moreover, it helps you prevent or decrease the risks and complications associated with pregnancy. Lastly, it helps prepare you for childbirth, delivery and recovery. And if those reasons aren’t convincing enough, well, exercising cautiously while you’re pregnant can reduce the following symptoms:
1- Backaches
2- Bloating and swelling
3- Constipation and haemorrhoids
4- Cramps and fatigue
5- Bad mood and bad sleep
6- Low self-image
7- Excess weight and bad posture
8- Stress and high blood pressure
9- Low energy and poor muscle strength


Potential benefits from working out:
1- Reduced risk of C-section.
2- Reduced labour time.
3- Reduced risk of gestational diabetes (diabetes during pregnancy).

Is it safe? Make sure to get the “go-ahead” from your doctor and to confirm that they support your intent to be active and to engage in moderate-intensity physical activities (most studies recommend the ideal 30 minutes a day). If you are already an active person, continue your healthy lifestyle but be sure to reduce any high-impact and high-intensity activities to low-impact and moderate-intensity. If you are not an active person, start slow and gradual and let your pregnancy be your motivation to get fit! Trust me, this is the golden opportunity to make a change and make a long-lasting impact to you and your child’s lives.
How can I start if I am not usually active? Start breaking a sweat for around 10 minutes a day until you can work up to 15, then 20 and eventually 30 minutes a day.
Top five activities recommended by doctors and reliable clinical studies, include walking, swimming, stationary cycling, step and elliptical machines and low impact aerobics/dancing.
Don’t forget: Always remember to stretch but be careful and take care to not bounce while stretching as your joints loosen during pregnancy.

What should I watch out for? 
1- Your balance as your centre of gravity is off.
2- Your back and pelvis pain from added pressure and weight might mask injuries or other pain.
3- Your body needs good and continuous blood circulation and flow as your body requires more oxygen and energy for your baby’s health.
4- You are injury prone, due to being off balance and because of loose joints.
5- Your body’s core temperature increases

Just make sure to be aware of the following and to always listen to your body:
1- Don’t lie flat on your back.
2- Don’t put much pressure on your stomach, increase risk of blows to the abdominal area or twist the area.
4- Stay away from contact sports.
5- Stay away from falling-prone activities.
6- Do not scuba-dive.
7- Steer away from high altitude activities.
8- Do not engage in hot yoga, Pilates or any activities during hot and humid weather.
9- Steer away from running, hopping and bouncing.

Staying fit while you are pregnant is very possible and easy to accomplish if you act with caution. Our bodies are strong and were meant for use to maintain activity unless told otherwise by physicians. Just remember, everything is connected to another, especially when it comes to our health and wellness so stay hydrated, eat well and always give yourself time to relax and unwind, because you deserve it! Best of luck during your blessed journey and wish me luck during mine. God bless. 

The author is a wellness advocate and influencer @keys2balance.