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5 safe exercises for pregnant women

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For most women, exercising while pregnant is safe. You could continue working out if you were physically active before you became pregnant. Exercise should, however, be of moderate or low intensity so that you do not strain your body.

The aim of exercise in pregnancy is to stay active, manage stress, and prepare the body for labour among other reasons. Here are 5 safe exercises that pregnant women can engage in and enjoy.

Yoga

During yoga classes, inform your instructor that you are pregnant so that you can have modified poses that are safe for pregnancies. Yoga is an ideal workout as it encourages you to be relaxed, focused, flexible and to take deep breaths. These exercises help you to prepare for the birth of your little one.

Get into prenatal yoga classes as they are tailored to the needs of pregnant women. These exercises and stretches help to reduce anxiety and help you stay calm during pregnancy and labour. Yoga also improves your sleep.

Image courtesy: iStock

Walking

Walking is a great way for pregnant women to exercise as it is not strenuous. You can fit walking into your busy schedule. Taking brisk walks on flat surfaces and wearing the right shoes do not strain your muscles and joints. If you have never exercised before pregnancy, walking is a great starter exercise.

Walking is one of the few exercises you can do up to your due date and is encouraged to help with your contractions.

The good thing about walking is that you do not need any fancy equipment or gym membership, just a good pair of sneakers.

Image courtesy: iStock

Indoor cycling

Riding a stationary bike is so much safe than a regular bicycle, especially during pregnancy. Taking it slowly is better and safer than going the high-intensity route. Riding a stationary bike lets you control the pace at which you’re riding which makes it safe. Moreover, you don’t put pressure on your joints and the risks of falling are minimal.

Image courtesy: iStock

Pilates

Pilates are a low-impact exercise that does not involve any form of jumping and aim at improving your movement and body posture. The exercises are done on a mat and require little to no equipment.

Pilates have a variety of benefits that include improving strength and balance, body posture and flexibility. Just like yoga, Pilates incorporates breathing techniques. They also prevent body aches and pains.

Pilates are good for pregnant women as they focus on strengthening and lengthening the core so that your body can cope with the extra weight of your growing baby. It also helps to strengthen the pelvic floor which is crucial for labour and recovery after childbirth.

Image courtesy: iStock

Swimming and water workouts

Swimming and water aerobics could be the perfect workout during pregnancy as it has many different benefits. Since water supports the weight of you and your growing baby, you feel lighter and more agile making it easy to navigate.

Moving in and against the water helps to keep your heart rate up, alleviates puffy ankles and pain, and is easy on the joints and muscles.

Pregnant? Sleep better with the following tips
Avoid the temptation of getting over-the-counter sleeping pills as they may be harmful to your baby.

In conclusion…

Being physically active during pregnancy is beneficial for the mother and the unborn baby. The aforementioned exercises will help to keep you fit and could do wonders for your mental health and overall mood. Ensure that you consult your doctor before engaging in the exercises or in case you feel any discomfort or pain.

Celebrate inspiring women with the March issue of Parents Magazine
On this issue Patience Nyange, one of Taita Taveta’s gubernatorial aspirants shares her quest to give a voice to the voiceless; as we celebrate Maxine Wahome

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Cover Story

Elizabeth Nzisa: The Firstborn Who Became a Mother Overnight

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While most teenagers spend their days focused on school, friendships, and dreams for the future, Elizabeth Nzisa, fondly known as Shiku, was forced to grow up much faster than she ever imagined. At only 17 years old, she found herself taking on the role of a mother to her three younger siblings after her family was hit by tragedy not once, but twice.

Her story, shared in an emotional interview, is a powerful reflection of strength, sacrifice and the deep bond between siblings. Elizabeth recalls the moment her life changed completely. Her mother died while giving birth to their youngest sibling, a baby boy. In the middle of that painful loss, their father walked away from the family, leaving Elizabeth alone with a newborn and two other young children to care for.

Mama yetu alipass 2024, Feb. Alipass akipata haka katoto kadogo. Dad naye akatuacha akaenda

 

Becoming a Mother Too Soon

She explains that she had no choice but to step up and become the parent in the house. She raised her youngest brother from the day he was born, and to this day he calls her mum, not knowing she is actually his big sister. That detail alone shows how much responsibility she carried at such a young age. She became the provider, the protector, the caregiver, and the emotional support for her siblings while she was still trying to understand life herself. With little help from relatives, Elizabeth had to find ways to survive, balancing school when she could, doing small jobs and making sure her siblings were fed, safe and loved.

The journey was not easy. She faced financial struggles, emotional exhaustion, and the pressure of trying to stay strong even when she felt overwhelmed. There were moments when she doubted herself and wondered if she was doing enough. Still, her story is not about defeat. It is about endurance. Elizabeth talks about finding strength through faith, support from the people around her, and the determination to keep her family together no matter how hard things became.

Over the years, she made sure her siblings stayed in school, had food on the table, and grew up feeling loved despite everything they had lost. What could have been a completely broken home became a family held together by her sacrifice and commitment.

Many viewers reacted emotionally, saying the story moved them to tears. Some described firstborn daughters as second mothers, while others said her life shows the kind of courage people rarely see but should never forget.

 

Click here to read our March issue 2026

Continue Reading

Cover Story

Elizabeth Nzisa: The Firstborn Who Became a Mother Overnight

Published

on

While most teenagers spend their days focused on school, friendships, and dreams for the future, Elizabeth Nzisa, fondly known as Shiku, was forced to grow up much faster than she ever imagined. At only 17 years old, she found herself taking on the role of a mother to her three younger siblings after her family was hit by tragedy not once, but twice.

Her story, shared in an emotional interview, is a powerful reflection of strength, sacrifice and the deep bond between siblings. Elizabeth recalls the moment her life changed completely. Her mother died while giving birth to their youngest sibling, a baby boy. In the middle of that painful loss, their father walked away from the family, leaving Elizabeth alone with a newborn and two other young children to care for.

Mama yetu alipass 2024, Feb. Alipass akipata haka katoto kadogo. Dad naye akatuacha akaenda

 

Becoming a Mother Too Soon

She explains that she had no choice but to step up and become the parent in the house. She raised her youngest brother from the day he was born, and to this day he calls her mum, not knowing she is actually his big sister. That detail alone shows how much responsibility she carried at such a young age. She became the provider, the protector, the caregiver, and the emotional support for her siblings while she was still trying to understand life herself. With little help from relatives, Elizabeth had to find ways to survive, balancing school when she could, doing small jobs and making sure her siblings were fed, safe and loved.

The journey was not easy. She faced financial struggles, emotional exhaustion, and the pressure of trying to stay strong even when she felt overwhelmed. There were moments when she doubted herself and wondered if she was doing enough. Still, her story is not about defeat. It is about endurance. Elizabeth talks about finding strength through faith, support from the people around her, and the determination to keep her family together no matter how hard things became.

Over the years, she made sure her siblings stayed in school, had food on the table, and grew up feeling loved despite everything they had lost. What could have been a completely broken home became a family held together by her sacrifice and commitment.

Many viewers reacted emotionally, saying the story moved them to tears. Some described firstborn daughters as second mothers, while others said her life shows the kind of courage people rarely see but should never forget.

 

Click here to read our March issue 2026

Continue Reading

Cover Story

Endometriosis and sex: How to make intimacy pain-free

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There is no doubt that endometriosis can affect a woman’s way of life. The condition slews a couple of conditions, painful sex being one of them. Penetration pulls and pushes any tissue growth behind the vagina and lower uterus.

Although symptoms may differ from woman to woman, here are some things you can do to lessen your pain and ensure you have some good time:

Take a dose of painkillers

Take an over the counter painkiller that sits well with your body before intercourse and incase pain persists, take another one as prescribed.

Track your cycle and try at certain times of the month

Most women with endometriosis experience excruciating pain during their period and ovulation. Keep track of your cycle so that you can know when you are ovulating. You can use apps like my calendar and flo period tracker to track your periods. This will help you know when best to engage in sexual intercourse.

READ ALSO: Crucial Facts About Endometriosis Everyone Should Know About

Use lube

Vaginal dryness is not something to be ashamed of and if you happen to have it, lube should be your best buddy. Make sure to use any silicon or water based lubricant anytime you feel like your vagina is dry. Ensure the application is of good amount to achieve a wet area.

Explore alternatives

Talk with your partner about things that turn you on and bring you pleasure. Just to mention a few; mutual masturbation, foreplay, kissing and mutual fondling. Sex does not have to mean intercourse.

Try different positions

Experimenting different positions can teach you and your partner which ones hurt and the ones that bring direct pleasure with no or less pain. Positions that are considered better vary from person to person so take the time to explore and learn yourself with your partner.

Find the right rhythm

Finding the right rhythm can help you experience less discomfort during sex. Quick thrusting or deep penetration can aggravate pain. Talk to your partner about that which you do not like and find ways that will satisfy the both of you like exchanging positions so that you can control the speed and rhythm.

Bottom line

Intimacy does not have to be boring, painful or make you hate the condition that you have. Talk openly about your feelings around sex and penetration and what would help to ease your concerns.

Our FREE  e-paper March Issue is here!
As we celebrate our women this month, we bring you the best stories and the most inspiring features to get you going.
Click HERE to read!

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