Hey there mum-to-be, it's time for some exercise! Let's do some ankle pumps
By Catherine CHUA Bee Hong Senior Principal Physiotherapist, Elizabeth CHAN Jiahui Principal Physiotherapist, KK Women's and Children's Hospital
Exercising during pregnancy comes with many benefits, including promoting muscle strength and endurance to meet the physical demands of pregnancy. It can also help control your blood glucose levels and blood pressure. Please consult your doctor before starting any exercise programmes. Ensure you avoid hot conditions, keep hydrated, and wear comfortable attire while exercising.
If you haven't been exercising regularly before pregnancy, start with an easy 15 minutes of activity a day. Then gradually increase that to 30 minutes a day, five to seven days a week.
Ankle pumps are a good way to relieve leg swelling and are safe to do throughout your pregnancy, and here are the steps for the ankle pumps exercise:
Begin with elevating your legs — a good way is to lie on the sofa with your legs on the armrests.
In a long sitting position (to sit straight with your legs stretched out in front of you), bend an ankle upwards, as if you're pulling your toes towards you. Relax that foot and repeat with the other foot. Repeat this exercise 10 times on each foot.
Copyright © 2016 HealthHub.sg. All rights reserved.
Visit Parent Hub, for more useful tips and guides for a healthy pregnancy.
Download the HealthHub app on
Google Play or
Apple Store to access more health and wellness advice at your fingertips.
Read these next:
The New Art and Science of Pregnancy and Childbirth 2008, World Scientific
Healthy Start for your Pregnancy 2012, Health Promotion Board Singapore
This article was last reviewed on
22 Nov 2023
Healthy Start For Your Baby
Your Growing Baby
Confinement Practices and Myths: Part 1
Alcohol and Pregnancy: Don't Toast To Your Baby's Health
Morning Sickness: Should You Be Worried?
When to Sound the Alarm on Your Pregnancy
View More Programmes
Stay smoke-free for 28 days and you're 5 times more likely to quit for good.
There’s a lot about e-cigarettes that many of us are unaware of – what are they exactly, and are they safe? Read on to uncover truths and myths clouding it!
Got a sweet tooth? Find out all about your everyday sugars and sweeteners.
Browse Live Healthy
In partnership with