Doctors at one time believed that exercise was detrimental to an expectant mother and her unborn child. Today, exercise during pregnancy is a common practice welcomed by doctors. Exercise after the 34th week of pregnancy is a viable option for some mothers. All pregnancies are different, so continued exercise after 34 weeks is something you should discuss with your doctor.
Walking
Walking is a convenient exercise option because it requires little more than a supportive pair of shoes. Staying fit by walking also prepares you for the hallway walking you may find yourself doing in the hospital to expedite your labor. You can continue a walking regimen until the day you deliver or until you doctor recommends that you stop exercising. If you continue to walk alone during the last few weeks of pregnancy, carry your cell phone with you so that you can call for help should you go into labor. If your pregnancy carries risks during delivery, your doctor will most likely ask that you stop walking for exercise after 34 weeks.
Yoga
Prenatal yoga offers expectant mothers the chance not only to stretch and tone their muscles but also to learn effective breathing outside of a childbirth class. If you are participating in a prenatal yoga class, your instructor will have training on the poses that are safe during every stage of your pregnancy. Some poses require modifications to remain safe, whereas others are not recommended for pregnant women. When practicing yoga, do not overstretch, as you are prone to muscle pulls and other injuries during pregnancy.
Dance
Low-impact dancing, such as contemporary dance, is a viable exercise option for an expectant mother throughout her pregnancy. Although you should avoid certain dance fundamentals---jumping, fast turns and pronounced bending of your back---in late pregnancy, the majority of movements are safe. Proper posture is crucial during dance, especially when supporting the extra weight of a pregnancy. If you feel uncomfortable performing any dance movement, immediately stop what you are doing. When dancing, make sure that the studio is air-conditioned, as you do not want to become overheated.
Swimming
Swimming is the lowest impact exercise available to pregnant woman. Swimming laps at your local pool is an aerobic exercise that also allows you to feel almost weightless. The reduced stress of pregnancy weight on your body is a welcomed benefit of swimming for many expectant mothers. Be cautious if you are swimming in a public pool with many visitors. You must remain vigilant of others so that your abdomen is not kicked or accidentally bumped. Many pools offer a lap swim time, which allows pregnant women to swim without worrying about mid-pool collisions.
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