According to the University of Maryland Medical Center, you and your fetus can benefit from moderate, sensible exercise throughout your pregnancy. After the first trimester, your choices are a little more restricted, but there is still plenty you can do, so long as you monitor your temperature and breathing. However, discuss any fitness plan with your health provider first.
Benefits
The American College of Obsetricians and Gynecologists says exercise relieves constipation, backaches and swelling, improves stamina and promotes stable sleep patterns. As well as producing a general state of well-being throughout your pregnancy, exercise keeps your body in shape so that it is better able to face the demands of childbirth. When you exercise, the fetal heart rate accelerates, stimulating circulation and strengthening the fetus. Pregnant women who exercise are also more likely to give birth on schedule. The University of Maryland Medical Center reports pregnant women that don't exercise are at greater risk of giving birth to below-weight babies and to experiencing complications.
Good Exercises
Try to exercise three times a week during pregnancy. Walking is good, with appropriate footwear, but perhaps the best exercise is swimming. Its low-impact nature means there is no danger of jarring your baby, and swimming face-down promotes beneficial blood-flow to the uterus. You might also consider attending yoga classes, or something similar. These exercises should be gentle, slow and smooth to protect your fetus from impacts and your body from undue strain.
Bad Exercises
After your first trimester, avoid exercises that involve lying on your back because they decrease blood flow to the uterus. Vigorous cardio can draw oxygen away from your fetus, weakening it. Any staccato movements involving jumping, such as dance classes, are bad because they involve impact and put a strain upon the pelvic floor muscles supporting the uterus. Steer clear of contact sports, or any activities which might result in a fall, such as horse riding, cycling and hiking.
Precautions
You're carrying around a lot of extra weight, so don't put your body in any awkward situations that will strain your back or pelvis. Drink plenty of fluids to keep yourself hydrated. Moderate or omit any exercises that cause shortness of breath or feelings of exhaustion, as you don't want to divert energy and nourishment away from your baby. Stay cool, as overheating can damage the fetus. To this end, dress in clothing that leaves you feeling airy and unconstricted, and don't be embarrassed to show a bare baby bump.
