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Office-friendly workout for mums

The Office-Friendly Workout For Pregnant Women

Sitting in an office chair for 8 long hours in a day might be a tad uncomfortable, especially if you’re a pregnant mum. Within this article, we will explore the importance of exercising during pregnancy, learn some simple workouts that can be performed at your office chair and what to eat for a healthy pregnancy.

Importance of exercise for pregnant women

Exercise during pregnancy is highly beneficial for both the mother and child. It helps to keep the body strong and prepares the mom-to-be for labour and delivery. Regular physical activity during pregnancy can reduce the risk of gestational diabetes, excessive weight gain, and certain pregnancy-related complications6. It also helps to improve circulation, ease backaches, and boost mood and energy levels6. Even expectant mothers who work office jobs can perform something as simple as chair exercises for pregnancy as it can make a big difference. However, it is essential to engage in safe and appropriate exercises, like walking, swimming, or prenatal yoga, and to consult with a healthcare provider before starting any exercise routine.

Shoulder Rolls

Release that tension in your shoulders with this popular workout for pregnant women. Note that this is an excellent chair exercise for pregnancy.


1. Sit down and place your hands on your shoulders.


2. Roll your shoulders forward for 10 times to open up your shoulders & back.


3. Roll your shoulders the opposite way for 10 times to open up your chest, now.

Leg Extensions With Presses

Build the strength in your legs and upper body in this pregnancy workout that will improve the muscles in your thighs. Apart from making it easier to give birth, pregnancy stretches will also strengthen your arms to help you lift your little one.


1. While sitting down, extend your arms upwards, and extend one leg forward.


2. Pull down your arms, and your legs as well.


3. Repeat Step 1, but use a different leg this time.

pregnancy workout

4. Repeat Steps 1-2, and alternate between your legs, for 10 times.

Office Sit-Ups

This pregnancy workout will build strength for your legs, especially when you are carrying the additional pregnancy weight. Plus, it will help to counter any numbness from sitting down all day.


1. Stand up and sit down.


2. Repeat this pregnancy workout 10 times.

*However, do be careful especially when the office chair in use has wheels.

Chest & Back Stretches

Avoid back pains and forward hunching, while improving your posture.


1. Spread your arms to your sides, opening up your chest, and squeezing the muscles.


2. Bring them forward and clasp your hands together, to stretch your back.


3. Repeat Steps 1-2 for 10 times.

Pelvic Tilts

This pregnancy workout will result in stronger internal abdominal muscles, specifically the pelvic floor and tummy muscles. It will support your little one, while preventing back and pelvis pain.


1. Gently suck in your belly and arch your back, then release.


2. Repeat this pregnancy stretch 10 times.

What you consume is also important

Exercising alone is not enough for a healthy pregnancy. What you consume is just as important. Here are some foods you can keep in your list for consumption for a healthy pregnancy7:


  • Include a variety of fruits and vegetables in your meals and snacks for essential vitamins and minerals.
  • Opt for whole grains like brown rice, whole wheat bread, and oatmeal for sustained energy.
  • Choose lean sources of protein like chicken, fish, tofu, or beans to support your child's growth.
  • Incorporate dairy products like milk, yoghurt, and cheese for calcium and bone health.
  • Include healthy fats from sources like avocados, nuts, and olive oil for brain development.
  • Stay hydrated with water and limit sugary drinks or caffeine.
  • Avoid raw or undercooked meats, fish, and eggs to prevent foodborne illnesses.
  • Limit processed and high-sugar foods to maintain a balanced diet.
  • Plan and pack balanced meals and snacks for work, such as salads with lean proteins, whole-grain sandwiches, yoghurt with fruits, and healthy homemade granola bars.


Frisomum® Gold – Our Formula Milk Alternative During Your Pregnancy

To address the specific needs of mums-to-be, maternal milk is often recommended as it helps balance both your and your child’s nutritional needs safely. We have formulated Frisomum® Gold with both mum and child in mind, and its unique Dual Care+ formula supports you on your pregnancy journey. Some of the vital nutrients that Frisomum® Gold provides you with include:


Vitamin D - Vitamin D is necessary for the absorption and utilisation of calcium and phosphorus1.


Calcium - Helps in the normal growth and development of bones and teeth2.


Vitamin B12 - Needed for red blood cell production and the healthy functioning of the nervous system3.


Folic Acid - Folic acid is essential for growth and division of cells. Folate plays a role in the formation of red blood cells. Folate helps to maintain the growth and development of the foetus4.


Iodine - Essential for the formation of thyroid hormones, which supports brain development5.


Low glycemic index - The glycaemic index (GI) is a rating system for foods containing carbohydrates. It shows how quickly food affects your blood sugar (glucose) level when eaten on its own. The low glycemic index (GI) could help the mother avoid being overweight during pregnancy.


When you consider pregnancy milk powder, it is also best to consider the origins of the milk, the process of manufacturing, and nutrient content as well as one which helps you control weight gain during pregnancy. Frisomum® Gold preserves the natural nutrients of the milk to give you what you need in your pregnancy journey. Now that you are aware of the importance of maternal milk/susu, check out what Frisomum® Gold has to offer now!




  1. Vitamin D. (2022). Retrieved 14 June 2022, from 
  2. Calcium. (2022). Retrieved 14 June 2022, from 
  3. B Vitamins. (2022). Retrieved 14 June 2022, from

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