Exercise can provide great benefits for pregnant women. According to the American Congress of Obstetricians and Gynecologists, exercise can increase your energy, boost your spirits, soothe the aches and pains of pregnancy, improve blood circulation and help you to sleep better. Even simple exercises can help keep you fit and feeling good. Consult with your doctor, however, before starting any exercise routine. Exercise can sometimes compromise a fragile pregnancy.
Stretching
Stretching is an important component of any exercise program, but especially for expectant mothers. Stretching helps improve and maintain flexibility, coordination and balance, all of which become increasingly essential as your belly grows and center of gravity changes. The website What to Expect recommends doing a series of stretching exercises that target different parts of your body, such as your chest, back and hips, which can reduce discomfort and pain in those areas. Do not do stretches lying your back after the first trimester, as this can restrict blood flow to the baby.
Walking
Walking is a simple exercise with enormous benefits. A brisk walk is great for the cardiovascular system and doesn't put undue stress on the knee and ankle joints. Women of all fitness levels can engage in this form of exercise and, as long as your doctor approves, it can be done throughout your entire pregnancy. BabyCenter.com recommends walking for 20 to 30 minutes daily. If you're not used to exercise, however, you may want to start slowly and gradually increase the speed and length of your walk with each session. Dress appropriately for the weather, wear sturdy shoes that support your arches and ankles, and always take a small bottle of water with you.
Dancing
Dancing is a fun and simple way to stay fit during your pregnancy. Parents.com notes that dancing can improve your cardiovascular system, increase your stamina and may even reduce the need for pain medication during labor. You don't need any special training or guidance to do it: just throw on your favorite tunes and start shaking your hips. Avoid jumping or making sudden, twisting movements after the first trimester. These moves can put unhealthy stress on your joints and ligaments, potentially causing permanent injury.
Strength Training
In the past women were warned against weight training during pregnancy. In 2011, however, the medical community recognizes that weightlifting and other forms of strength training doesn't pose a risk for most pregnant women --- and helps keep the body fit and toned. Simple strength training exercises include biceps curls with hand weights (or soup cans), repetitive leg lifts, pelvic tilts or squats. With your doctor's express approval, you can also use the weight machines at your gym; however, avoid using free weights as they could make you lose your balance and fall down. BabyCenter.com warns that you shouldn't try to build muscle during pregnancy, but rather maintain good muscle tone.
