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Pregnancy is a transformative experience that can bring both physical and emotional changes to a woman's life. Staying active during pregnancy is vital for both the mother's and baby's health.Especially for those who decided to become a surrogate, independent surrogacy can be a unique experience, the importance of exercise during pregnancy cannot be overlooked.Exercise not only helps in making sure the health of baby and surrogate mother remain intact but also help in taking care of them mental health and balance the emotions during pregnancy.  In this article, we will explore the benefits of exercising during pregnancy, specifically for surrogate mothers, and the best pregnancy exercises that you can do.

Best Pregnancy Exercises

There are many safe and effective exercises that can benefit pregnant women. However, it's always important to consult with a healthcare provider before starting any exercise program. Here are some pregnancy exercises that are generally considered safe:

1. Walking: 

Walking is a low-impact exercise that can be done throughout pregnancy. It helps to maintain cardiovascular fitness and improves circulation.

2. Swimming and water aerobics:

Water-based exercises are ideal for pregnant women because they provide resistance while being gentle on the joints. They also help to alleviate swelling and improve circulation.

3. Prenatal yoga:

 Yoga is an excellent way to stretch and strengthen muscles, improve balance, and reduce stress during pregnancy. However, it's important to find a prenatal yoga class that is specifically designed for pregnant women.

4. Low-impact aerobics

 Low-impact aerobics classes, such as dancing or step aerobics, are generally safe for pregnant women. However, it's important to avoid high-impact movements and be careful not to over-exert yourself.

5. Pelvic floor exercises:

 Pelvic floor exercises, also known as Kegels, are essential during pregnancy and can help to prevent urinary incontinence and prepare the pelvic muscles for labor and delivery.

Remember to always listen to your body and stop any exercise that causes discomfort or pain. And, as always, consult with your healthcare provider before starting any exercise program during pregnancy.

The Benefits of Exercising During Pregnancy

Helps with Weight Management: Gaining weight during pregnancy is inevitable, but regular exercise can help control excessive weight gain, which can lead to complications during pregnancy and delivery.

1. Boosts Energy and Mood: 

Exercise releases endorphins, which can help reduce stress, anxiety, and depression. Regular physical activity can help boost energy levels and improve mood.

2. Improves Sleep: 

Exercise can help you get a good night's sleep. Pregnancy often brings sleep disturbances, but a regular exercise routine can help regulate your sleep patterns.

3. Reduces Risk of Gestational Diabetes and Hypertension: 

Regular exercise can help prevent and manage gestational diabetes and hypertension, which can cause complications during pregnancy and delivery.

4. Helps Prepare for Labor and Delivery:

 Exercising during pregnancy can help you build strength and endurance, which can help prepare you for the physical demands of labor and delivery.

The Importance of Exercise for Surrogate Mothers

Surrogacy can be a physically demanding process for the surrogate mother. She will need to undergo a medical evaluation and treatment to ensure a successful pregnancy. Therefore, pregnancy exercises is particularly important for surrogate mothers to stay healthy and maintain a positive attitude.

1. Improves Physical Fitness: 

Regular exercise can help surrogate mothers build strength, stamina, and flexibility, which can help them better manage the demands of pregnancy and labor.

2. Boosts Mental Health: 

Pregnancy can be an emotionally challenging time, and exercise can help reduce stress, anxiety, and depression. Surrogate mothers may experience additional stress, anxiety, and concerns related to the surrogacy process, and exercise can be a healthy coping mechanism.

3. Enhances Bonding:

 Exercise can help promote a healthy bond between the surrogate mother and the baby. Engaging in low-impact exercise, such as prenatal yoga or swimming, can help the surrogate mother connect with the baby while promoting physical health.

Costs Of Exercising During Pregnancy

The cost of exercising during pregnancy can vary depending on the type of exercise and where it is done. Here are some costs to consider:

  • Gym Membership: 

Joining a gym can be an affordable way to access a variety of equipment and exercise classes. Some gyms may offer prenatal yoga or other classes specific to pregnant women.

  • Personal Trainer:

 If you are new to exercising, hiring a personal trainer can help you learn proper form and technique while also providing personalized guidance and motivation. However, this can be costly, and it's important to find a trainer with experience in working with pregnant women.

  • At-Home Workouts: 

There are many free or low-cost workout videos available online that you can do from the comfort of your own home. This can be a convenient and affordable option.

  • Equipment: 

Some exercises, such as cycling or weightlifting, may require equipment. This can be a one-time investment or a recurring expense if you choose to purchase or rent equipment.


Exercising during pregnancy is vital for both the mother's and baby's health. Regular exercise can help control weight, boost energy and mood, improve sleep, reduce the risk of complications, and help prepare for labor and delivery. For surrogate mothers, exercise is particularly important to stay healthy and manage the demands of pregnancy and surrogacy. Walking, prenatal yoga, swimming, cycling, and pregnancy breathing exercises are excellent options for pregnant women. While the costs of exercising during pregnancy can vary, there are many affordable options available to stay active and healthy during this transformative time.

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