Exercising during pregnancy can offer several benefits to both you and your baby. Moms who exercise may be less affected by the aches and pains of pregnancy, sleep better, and may even be better able to tolerate the pain of labor. Fetuses whose mothers exercise are more likely to have lower heart rates than fetuses whose mothers didn't exercise. However, it is essential that you only perform exercises that are right for you. Talk to your doctor about which forms of exercise are best for you and your baby.
Swimming
According to BabyCenter, swimming is generally considered one of the safest exercises for pregnant women. Swimming is low impact, which means it does not put stress on the ligaments and joints, thereby lessening the risk of injury. Swimming tones muscles in the arms, shoulders and legs and boosts blood circulation. Swimming also greatly reduces the risk of overheating, which can pose a serious risk to the pregnancy.
Yoga
The benefits of yoga to pregnant women are well known. Yoga helps keep the body limber and stretched, which can ease many pregnancy-related discomforts. Yoga also teaches you how to be conscious of and relax areas of tension in your body -- a practice which can help you relax your body during labor, potentially easing delivery. Finally, yoga helps calm that mind and the spirit, taking away some of the emotional stress of pregnancy. If you're not taking a special prenatal yoga course, be sure to inform your yoga instructor that you're pregnant. Certain poses, such as backbends and lying flat on your back are ill-advised for pregnant women, and your instructor can modify your routine accordingly.
Arm-Toning Exercises
There's no need to let your ams grow flabby during pregnancy. With your doctor's approval, you can do arm-toning exercises using 3- to 10-lb. weights -- or even just a couple of soup cans. "Fit Pregnancy" magazine describes an exercise routine that will tone the triceps and shoulders: While seated in a sturdy chair, grasp a dumbbell vertically between your thumb and forefinger and hold it behind your head, elbows pointing up. Raise the dumbbell toward the ceiling by straightening your arms without moving your elbows, and then lower your arms to the starting position. Repeat the exercise 10 times in each of two sets.
Kegels
Pregnant women must not forget about exercising their pelvic floor muscles during pregnancy. These exercises, called Kegels, help keep the pelvic floor strong and diminish the risk of your developing post-partum urinary incontinence. Kegels are performed by rhythmically tightening and releasing your pelvic floor muscles, as if you were stopping the flow of urine. The American Pregnancy Association advises that pregnant women should perform Kegels several times a day.
