At eight months, you're definitely feeling the changes pregnancy brings to your body. Some days, exercise may be the farthest thing from your mind. Other days, you may feel full of energy and ready to take on some physical activity. While exercise can make you feel better when you're feeling sluggish, it's important to listen to your body and not push yourself too hard during this critical time in your baby's development.
How Much
If you have a healthy, normal pregnancy, the American Congress of Obstetricians and Gynecologists recommends you get at least 30 minutes of physical activity per day while pregnant. If you have difficulty exercising for a full 30 minutes, try breaking up your physical activity into smaller chunks, like two 15-minute walks each day or three 10-minute sessions. If you haven't been exercising regularly during your pregnancy, ACOG recommends starting with just a few minutes of exercise each day, From there, slowly build upon your program, adding a few minutes each week. In time you will be able to do 30 minutes of activity.
What Type
The type of exercise you perform depends on your strength, endurance, health and comfort level. Walking and swimming are two of the exercises the American Pregnancy Association recommend the most. They're low impact, but effective at both getting your heart rate up and strengthening your muscles. Prenatal yoga also strengthens muscles and relaxes your body. If you exercised regularly before becoming pregnant and continued those exercises through your first and second trimester, you can still safely cycle on a stationary bike and lift weights at eight months if your doctor gives you the okay and if you feel physically able. Pregnancy isn't the time to attempt these exercises for the first time.
Why Exercise
At eight months pregnant, you might look at your giant belly and throw your hands up in the air at the thought of exercising. If you give up on your program, you could be doing yourself a great disservice. Those aches and pains that keep you on the couch instead of up and active get worse when you're sedentary. If you keep active, you strengthen the muscles that hurt from supporting your belly. Those strong muscles also make your labor and delivery easier and quicker. If your own comfort isn't enough of a motivator, exercise helps deliver blood rich in the oxygen and nutrients your developing baby needs to thrive in the womb.
Staying Safe
At eight months, you're more prone to injury than at the beginning of your pregnancy. As your body begins to prepare for childbirth, your muscle and joints -- especially in your pelvis and hips -- start to loosen and spread. If you're not careful, you could easily injure yourself. Avoid any exercise that causes you to strain your muscles or enter into a squatting or lunging position. Wear slip-resistant shoes, especially while walking or making your way to the pool. Carry water with you and drink regularly to prevent dehydration. At the first sign of pain or discomfort, stop what you're doing, rest and call your doctor.
