Many people think pregnant women should just take it easy and relax, but exercise is as beneficial as extra rest when you're expecting a baby. Appropriate exercises can help ease discomfort, boost your energy, prevent excess weight gain, and increase stamina and strength. Perform simple exercises in your office to stay healthy throughout your pregnancy.
Exercise During Pregnancy
Before you begin any exercise routine, get clearance from your doctor. If you have a poorly controlled medical condition or experiencing a high-risk pregnancy, your doctor may advise against activity or recommend strict guidelines. Moderate exercise for at least 30 minutes on most or all days of the week is advised for pregnant women, according to the Mayo Clinic. Low-impact aerobic activities, light strength training and flexibility exercises that do not cause you to lose your balance are appropriate.
Kegels
Kegels are one of the most important exercises for all women, not just pregnant women. An added benefit is that you can do them undetected just about anywhere, including at the office. Kegels strengthen the pelvic floor muscles, which are stressed as you progress further into your pregnancy. These muscles are the ones that stop urination midstream. Sit in your office chair with good posture. Exhale and tighten your pelvic floor muscles. Hold for a count of five to 10, then release. Repeat 10 to 15 times.
Walking
Walking is one of the best exercises to perform during pregnancy for cardiovascular fitness. You can do it anywhere and do not need any special equipment. During work hours, keep your walks around the office short -- about five minutes or so. Wear supportive shoes and walk during your lunch break. During the latter part of your pregnancy, walk on level ground to reduce your risk of falling.
Stretching
Use caution when stretching during pregnancy. It is easy to overstretch because your muscles and ligaments become more flexible during pregnancy because of hormonal changes. While at your desk, perform stretches for your upper body, such as stretching both arms up over your head with the palms together. Hold for about 20 seconds. Bring your arms back as far as you can to stretch your chest. Do a hamstring stretch by carefully sitting on the edge of your chair, straightening one leg and reaching forward gently.
