6 Recommended Exercise for Pregnancy Program

exercise for pregnancy program

In addition to physical fitness, exercise is also good for pregnancy programs, you know. Exercise can help increase fertility which is important when planning a pregnancy program. Women who do regular exercise have a greater chance of getting pregnant faster than women who rarely exercise.

Experts such as the American College of Obstetricians and Gynecologists (ACOG) recommend women who are pregnant or planning to become pregnant to exercise regularly. According to ACOG, exercise can keep you in top shape by tightening muscles, including the heart, which must pump up to 50 percent more blood to supply the body and the growing fetus in the womb.

In addition, exercise can also reduce stress, which is one of the factors that can hinder pregnancy. Doing regular and regular exercise can help you sleep better and maintain a healthy weight. The reason is, if you are overweight or obese it will affect the planned pregnancy program. This will also increase the risk of complications to preeclampsia during the future pregnancy process.

Exercise Can Increase Fertility

The following types of exercise can increase fertility for the pregnant program.


Jogging is a cardiovascular exercise that is very good for the heart. Not only that, but jogging can also increase fertility and can increase the chances of getting pregnant. This sport is quite easy to do, without the need for assistance, jogging can be done alone or with a partner.

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Spend at least 30 minutes jogging. Besides being good for increasing fertility, jogging can also increase stamina, heart disease, and reduce stress.


One of the sports that can be good for the program to get pregnant is cycling. Cycling can strengthen the muscles in the abdomen, back, hips, and thighs. This is very good for the body to prepare for pregnancy. How the body supports the weight that is increasing day by day during the pregnancy process is.

However, cycling is not recommended for men who are undergoing a pregnancy program. Although there is no clear research regarding the prohibition of cycling for men, according to dr. Tiara Kirana Sp. And, revealed that studies were showing that sperm levels decreased in quality in men who did heavy cycling activities.

This is because if cycling is carried out more than 30 minutes with a radius far enough, it can provide high intratesticular pressure or pressure inside the testes causing high heat from the testicles which can interfere with the sperm process.


Aerobic exercise is very good for the pregnant program. Just like jogging, aerobics is also a cardiovascular exercise that is good for heart health. Aerobic exercise can overcome the stress that hinders the pregnancy program because it can release endorphins, hormones that can make you feel much better.


Swimming is one of the best exercises to get pregnant. Exercise with this cardio exercise is done without pressing the joint area. Not only refreshing, but swimming can also help increase fertility which is good for the pregnant program. This exercise is also quite good for regulating the speed of breathing considering that one of the keys to swimming is holding your breath.


Yoga can be a useful exercise for flexibility and can help overcome infertility due to stress. One of the factors that can inhibit fertility is stress. By doing yoga, it can reduce stress levels which is good for the pregnancy program.

Some yoga poses can also help smooth blood circulation in the reproductive organs. Yoga exercises for pregnancy programs can also help provide energy to the uterus and ovaries which can help stimulate the body for fertilization.


Kegel exercises are one of the best exercises for getting pregnant. Kegel exercises are exercises that aim to tighten the pelvic floor muscles, which support the uterus, bladder, and vagina. Besides being able to be done during pregnancy, Kegel exercises are also good for pregnancy programs.

Exercises to Avoid During Pregnancy

Exercise is good to do to increase fertility for the sake of getting pregnant but a fact shows that exercising more than 60 minutes a day can have an increase in anovulation or failure to ovulate. In addition, an exercise that should be avoided is a strenuous exercise that can make the chances of getting pregnant small. Not only that, during the pregnancy program, you should avoid sports that can have a risk of injury.

Exercises that should be avoided while pregnant include:

  1. Exercises are done in the fitness center or gym for more than 60 minutes a day;
  2. The extreme sport of weightlifting;
  3. Sports that involve a lot of jumping, such as basketball;
  4. Sports that have a high risk of injury such as skiing and rollerblading; as well as
  5. Sports that aim to lose weight.
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Healthy Food for Pregnant Program

In addition to exercise for pregnancy program, one way to increase fertility is to eat healthy foods. Healthy food that is rich in nutrients and protein can help to get pregnant. Usually, the nutrients your body needs are protein, carbohydrates, healthy fats, vitamins, and minerals.

Eating healthy foods will certainly provide a high chance for a planned pregnancy program for married couples to get a baby.

Green vegetable

Healthy foods that are recommended to be consumed during the pregnancy program are green vegetables. Green vegetables contain high fiber which is needed to increase fertility. Fiber can also secrete excessive hormones and can keep blood sugar stable.

Green vegetables that can be consumed such as spinach, broccoli, and kale. The three green vegetables contain nutrients such as vitamin E, calcium, iron, and folate which are good for increasing fertility.


In addition to refreshing, fruits contain a variety of vitamins and minerals that are good for the body. Fruits are also one of the best foods to eat for pregnant women.

Citrus fruits, blueberries, and raspberries are fruits that are rich in vitamin C, and folate which can help the development of the fetus later. Not only that, but citrus fruits also contain potassium, calcium, and B vitamins that can help get pregnant by regulating ovulation and creating a healthy environment for eggs.

Another fruit that is also good for consumption for pregnancy is avocado. Avocados contain vitamin K, which helps the body absorb nutrients effectively and helps maintain healthy hormones.


Honey is rich in vitamins, iron, calcium, and amino acids. Observations show that honey can improve egg quality and fertility. Honey is also high in B vitamins, which are essential substances for testosterone.


Salmon has the best protein content such as omega 3 and DHA (Docosahexaenoic acid) which is good for fetal and brain development. Salmon is also the best nutrition for pregnancy programs for women who are overweight and lack DHA.


Eggs are one of the foods with good sources of protein and minerals to increase fertility, especially for couples who are planning a pregnancy program. contain amino acids such as choline, which can improve the quality of the follicle, which is where the egg cells.

Greek yogurt

Yogurt has some benefits that are good for the body. Greek yogurt contains two to three times more probiotics than a cup of regular yogurt. Greek yogurt is the best source of vitamin D, which helps the follicles or egg sites in the ovaries mature. In addition, Greek yogurt is also useful for strengthening bones and increasing immunity. 

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  5. Effect of Exercise on Ovulation: A Systematic Review. Osnat Hakimi, Luiz-Claudio Cameron. 2017 Aug;47(8):1555-1567. URL:Source
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  8. Role of honey in modern medicine. Sultan Ayoub Meo, Saleh Ahmad Al-Asiri, Abdul Latief Mahesar,and Mohammad Javed Ansari. Saudi J Biol Sci. 2017 Jul; 24(5): 975–978. URL :Source


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