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Different types of exercises are beneficial during pregnancy. Cardiovascular exercises such as walking, swimming or low-impact prenatal aerobics get the heart pumping and build stamina, which is necessary for the hard work of labor and birth. These exercises also increase energy levels so you feel less fatigued throughout the day. Strengthening exercises target specific areas of the body such as the abdomen, back and legs, improving posture, relieving common discomforts such as backaches and preparing the body for birth. Stretching exercises such as yoga and floor exercises improve flexibility and promote relaxation.
It doesn't really matter what type of exercise you choose during pregnancy. Any type can help with moods and anxiety, creating an overall feeling of well-being. - Always warm up for at least five minutes, and take it slow and easy during exercises. Use controlled movements instead of quick, jerky motions. Dress in layers, wearing loose-fitting clothing to keep from overheating, and wear shoes with good support. Stay hydrated by drinking eight to 10 glasses of water daily and eating a well-balanced diet to provide good energy. For maximum benefits, try to get at least 30 minutes of exercise each day, which could consist of five minutes of warm-up, a brisk 15-minute walk and 10 minutes of floor exercises.
- Consult your midwife or doctor before beginning any exercise regimen when pregnant. Stop if you become overheated, dizzy, or have trouble breathing. If you experience contractions or bleeding, call your midwife or doctor immediately. Avoid exercises that use bouncing movements; those that throw off your center of gravity, such as bike riding; or any type of contact sport. Never lie flat on your back after the sixth month of pregnancy and avoid standing up too quickly.
