Staying fit during pregnancy is important to the health of both mother and child. As long as you are experiencing a low-risk, uncomplicated pregnancy, continuing an exercise regimen throughout is advisable. However, there are safety considerations to make, as your balance will be affected by your growing abdomen rendering some exercises unsafe.
Swimming
Swimming is, in many ways, the perfect exercise for pregnant women. Particularly further along in your pregnancy, you are likely to feel uncomfortably large and unwieldy. Floating in water can provide your body with a break from carrying the extra weight. Swimming will also give you a good cardiovascular workout, which will benefit both you and your baby. Some gyms even offer water aerobics classes for pregnant women.
Yoga
Prenatal yoga can have benefits to your mental as well as physical health. The slow, deep and measured breathing taught in yoga classes can help reduce stress and lower your blood pressure, and can be a useful tool to help keep you calm while in labor. Yoga can help stretch aching muscles and increase their tone while improving your circulation. Many yoga studios offer prenatal yoga classes, or you could purchase a prenatal yoga DVD to use at home. Your center of balance changes throughout pregnancy, and certain poses may be more difficult as your baby grows.
Dance
Dancing will give anyone a great cardiovascular workout, including pregnant women. Avoid motions that are particularly jarring, like jumps; however, low-impact dancing is safe throughout your pregnancy. Dancing is also an exercise you can do that doesn't require access to any equipment or facility. You can easily clear a space in your living room and get a good workout by dancing for 30 to 45 minutes.
Stationary Bicycling
Riding a stationary bicycle is a fairly low-impact exercise, and is therefore appropriate for most pregnant women. If you are at a point in your pregnancy when your balance is being affected, consider riding a recumbent stationary bicycle. This will provide your body with stability and give you more back support. You will also have the advantage of being able to change the resistance on your bike, so find a setting that will challenge you but not cause discomfort.
Health Considerations
Drink plenty of water throughout your workout and eat full, healthy meals. Pregnant women are more likely to become dizzy during a workout, so don't overexert yourself and if you aren't feeling well, stop and take a break. If you did not have an established exercise routine before becoming pregnant, ask your obstetrician for input on the exercise frequency and duration you should start with. If you are experiencing any health problems during your pregnancy, follow your doctor's instructions regarding appropriate activities.
