Exercise can improve your mood, help you sleep better, and strengthen your body for childbirth. Plus, it helps your heart to pump blood better.
Managing the risks
Almost all normal exercises are associated with minimal risks during pregnancy, but some modification to your routines may be necessary. If you have medical or obstetric complications, ask your doctor or midwife for recommendations on physical activities that are suitable for your specific situation.
The best exercises you can do
Walking: Walking is an exercise you can do all through your nine months of pregnancy. You can walk slowly or at a brisk pace or even do some light jogging – it is effective and safe.
Swimming: It is possibly the best exercise for pregnant women because the water supports your weight to avoid injury and muscle strain. Swimming helps you build muscles and strengthens your heart. Just keep in mind that you may be tired quicker than when you are not pregnant. Don’t swim too far from shore or the beach.
Dancing: This is a fun way to stay fit and keep your heart strong. There are many prenatal dance courses offered. It’s a good opportunity for you to socialize with other moms too. Try to avoid big jumps, spins, or other unsafe movements.
Yoga or stretching: Yoga or other stretching routines improve your flexibility and balance. Stretching and breathing exercise are great to go with your other exercise routines because they help you relax physically and mentally. As your pregnancy progresses, this form of exercise might fit your condition better.
Kegels: Kegel exercises help strengthen the muscles that support the bladder, uterus, and bowels. By strengthening these muscles, you can develop the ability to relax and control the muscles in preparation for labor and birth.
Remember to drink water!
Drink plenty of water before, during, and after your workout. Signs of dehydration include dizziness, a racing heart, and urinating only small amounts, or having urine that is dark yellow.