Exercising might be the last thing on your mind when pregnant, but doing some form of daily exercise can be beneficial for you and baby. The American Congress of Obstetricians and Gynecologists reports that for most pregnant women exercising 30 minutes per day can elevate your energy and mood, help you sleep better, reduce the risk of gestational diabetes -- and might even diminish some of the physical discomforts associated with pregnancy. Before starting any exercise program, be sure to discuss the best form of exercise with your doctor.
Walking
Walking is an enormously beneficial exercise for most pregnant women. A nice brisk walk gives the cardiovascular system a good workout without putting much stress on your knee and ankle joints. If you aren't accustomed to exercise, BabyCenter.com recommends starting moderately and slowly increasing your pace and the length of your walk at each session. Also, invest in a sturdy pair of shoes that support your ankles and arches, and always carry a small bottle of water with you in case you become dehydrated or overheated.
Water Exercises
Water exercises such as swimming, water aerobics or water boxing, are great for pregnant women because they are low-impact, tone the arm and leg muscles, increase blood circulation and carry minimal risk of overheating. Moreover, as a pregnant woman, you might particularly enjoy water exercises because the water supports most of your body weight, giving you a needed break from the extra heaviness that you're carrying around. Remember to drink plenty of fluids even when exercising in the water.
Stationary Cycling
The American Pregnancy Association recommends stationary cycling as a top form of exercise for pregnant women. Regular biking is good exercise as well. However, with stationary cycling you have less chance of falling, which is a serious risk, particularly in the second and third trimesters as your growing belly causes your center of gravity begins to shift.
Kegels
Every pregnant woman should get in the habit of doing kegels throughout her pregnancy. Kegels exercises help tone the muscles of the vagina and the pelvic floor, both of which can be substantially weakened by the weight of the baby. You perform kegels by slowly and rhythmically tightening and releasing your pelvic floor muscles, as if you were stopping the flow of urine. This exercise can help prevent post-partum urinary incontinence.
