Exercise is important during all stages of life, including during pregnancy. According to the American Council on Exercise, regular exercise can help ease common symptoms of pregnancy like swelling joints, excessive weight gain, varicose veins, backaches, fatigue and constipation. Aim to get approximately 30 minutes of exercise on most days of the week, incorporating strength building, cardiovascular and flexibility exercises.
Cardiovascular Exercise
Cardiovascular exercise keeps your heart healthy and improves circulation during pregnancy. You may want to forgo exercise that incorporates high-impact moves in favor of more low-impact routines, like walking, swimming or cycling. If you regularly ran or participated in classes like kickboxing or step aerobics prior to your pregnancy, check with your doctor to see whether or not she thinks it's safe to continue during your pregnancy. Because cardiovascular exercise involves an increase in heart rate with steady and persistent activity, make sure you drink water regularly throughout your routine.
Strength Training
Strength training can help keep your body strong, preparing it for delivery. Stick to exercises that focus on toning, and avoid lifting heavy weights, lifting weights above your head or performing exercises that require you to lie on your back. You may want to enlist a personal trainer with specialized certifications in prenatal fitness in order to walk you through an appropriate routine. The American Pregnancy Association suggests focusing on strengthening your upper body and abdomen.
Flexibility Exercises
Yoga and other flexibility programs help stretch your muscles while promoting relaxation. Stretching can also help you slow down, relax and mentally prepare for the rigors of labor. Because your gait and center of gravity change as your belly grows, you may find that you're experiencing more joint and muscle pain than you did before your pregnancy. Regular stretching can help ease this pain and promote joint flexibility, preventing injuries.
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