What are some good exercises to do during pregnancy?

Question

I'm in the first trimester of my 3rd pregnancy (my children are 9 and 3). I didn't really exercise through those pregnancies, but would like to keep active during this one. Anything you have to share is appreciated!

Well, thanks for the advice everyone! There are so many good answers, that I think I'm going to have to let it go to a vote.
A couple of notes after reading all of the answers:
1) There are a lot of sex-crazed individuals on Yahoo Answers...while that won't be something I restrict, I don't know that I'll count it as my "exercise", but thanks anyway.
2) Also, someone commented that I was wanting to exercise so I wouldn't lose my figure--- no actually, this being my 3rd I know what happens and I'm not going for rock hard abs (ha, that's a joke, really). I just want to stay HEALTHY and give myself the best shot at a good pregnancy and labor and delivery.

Thanks again for all of the advice!!

Answer 1

Excercizing during pregnancy is great. It makes having babies significantly less painful and makes it easier to bounce back from baby weight.

When I was pregnant with my son I walked three miles every day (1.5 in the morning and 1.5 at night), and then alternated days of 60 minutes of pilates [special pregnancy pilates videos are available in stores and online for a fairly reasonable price] and 90 minutes of cardio/light weight training [think using a can of soup as a weight, nothing really hard] from when I found out until about a week before I had him. I also bought an excersize ball [I think it was about $20 or $30] and sat on it any time I would have normally sat on the couch-excersize balls strengthen back muscles and lightly work ab muscles just by sitting on them so if I was having an especially busy/bad day I would just do that instead of my workout regimen.

Working out during my pregnancy was such a good idea for me! My labor was at worst "uncomfortable"(I played connect the dots until it was time to push), I only gained 23 pounds during my pregnancy, and it only took me three weeks to lose my baby weight and an EXTRA five pounds!

Before you start any serious excerize you should always ask your doctor about risks because of your particular medical situation/background, but generally it is always a good idea to do as much as you can---and have fun while you're doing it!

Good luck and enjoy!

Answer 2

It's wonderful that you want to stay healthy, but if you are not used to regular exercise, then now is not the time to start. It would be easy to overdo it and put too much strain on your body. A good walk everyday is a wonderful way to encourage good circulation and give you a cardiac workout. Make sure you are drinking plenty of water. Also, consider Pregnancy Yoga. It starts out very slow and has some really awesome breathing techniques that will help tremendously in labor. Good luck.

Answer 3

I, too, am in my first trimester (almost beginning the second). When at work, I go for walks around our complex during my breaks. If the weather is crappy (like it usually is), I have walking DVDs that I do. They come in 1 mile all the way thru 5 or 6 miles. Great workouts by Leslie Sansone. I recommend them. When the weather is nice, if I've had a stressful day and need to relax (but get some exercise in at the same time), I do some gardening. Additionally, I will be taking some shallow water aerobics at the local pool. Hope this helps.

Answer 4

Here are a few things you can do kegel exercises, swimming, walking, yoga and dance. I'm a circuit trainer and also 38 weeks pregnant. I've done the circuit during most of my pregnancy. Now i'm just walking my butt off. Circuit training is also great exercise during pregnancy just skip the ab exercises. 30 mins a day and your working everything. Its not over the top and most places are for women only. I would talk w/ your doctor before you start anything new just to be on the safe side. But hey if you were in shape before you got pregnant than its safe to keep it up. Another nice tip is to get something to keep track of your heart rate. Don't get it above 140. Hope this helped. Good luck! :)

Answer 5

Well you need to stick to a descent daily diet. What I mean by that is get enough iron and fiber in your daily intake and stay hydrated all the time even if your not exercising. As a mother myself and I didn't actually gain any weight I mostly did light weight lifting and laps in the pool daily. I have a bad hip so walking wasn't for me but it is one of the best. I also would lay on my back and raise my legs at a 90 degree angle then lower them about half way and hold them for about five seconds and repeat about 20 times and did that about 3-5 times a day. But again walking is the best way to do it and I would say that walking in a pool is better so you don't stress your joints. I know that with having two bad ankles from birth and two bad knees from sports and a bad hip. Doing it in a pool is also safer since you are not on a tread mil or on the roads and its more relaxing for your body. Hope all goes well for you. I hope you and your child are happy, healthy and safe. Good luck and take care of yourself!

Answer 6

It is said that swimming and walking are the best exercises a pregnant woman can do. There are other good ways as well such as cycling and aerobics as long as they are done properly and modified according to pregnancy situations. Be sure that your health condition is perfectly fit and without limitations to perform exercices.

A. Brisk walking gives a total body workout and is easy on the joints and muscles. If you were not active before getting pregnant, walking is a great way to start an exercise program.

B.Swimming is great for your body because it works so many muscles. The water supports your weight so you avoid injury and muscle strain. It also helps you stay cool and helps prevent your legs from swelling.

C.Cycling provides a good aerobic workout. However, the growing belly can affect your balance and make you more prone to falls. The best option would be cycling with stationary or recumbent biking later in pregnancy.

D. Aerobics is a good way to keep your heart and lungs strong. There are aerobics classes designed just for pregnant women.Be sure to know though what aerobics are safe for you if you think of doing such exercise. Low-impact and water aerobics also are good exercise.

E. Regular daily routine activities also helps keep you fit during pregnancy and may improve your ability to cope with the pain of labor. This will make it easier for you to get back in shape after delivery.

Important to know that always begin your exercise session with a warm-up period for 5–10 minutes. Start with light activity, such as slow walking, that prepares your muscles. During the warm up, stretch your muscles to avoid stiffness and soreness. After the exercise, slow down by reducing your activity to allow your heart rate to return to normal levels. Cooling down for 5–10 minutes and stretching again also helps to avoid sore muscles.

Since you are in your first trimester now, exercising would still be easier. After the first trimester, not do exercises that requireslying flat on your back. Avoid standing still for long periods of time.

When you are exercising while pregnant remember the few reminders: always to take extra calories, drink plenty of water and fluids, wear comfortable clothing and a well fitted bra, and avoid exercising in a hot and humid area.

Lastly, anything that gives you a source of concern should be clarified before doing anything. Consult your doctor at once.
It is your third pregnancy thus I believe that you got a pretty good knowledge about pregnancy so I hope everything comes easier in your third time experience of pregnancy.

A piece of advise: on the third trimester, try to sleep always on your side, not on your back. It is not only good for the baby but it would also help to place the baby in a very good position towards an easier delivery. Goodluck and take care!

Answer 7

When I was pregnant with each of my 3 babies I would go out and take walks most everyday. Doing exercises whenever you can is supposed to make for an easier labor and delivery. I was in labor with my 1st baby for only 1 1/2 hrs., my 2nd only 45 minutes and that was labor and delivery, and my 3rd 1 1/2 hrs. in labor. My cousin was the one who had told me to start walking. I would go home after my walk and have to lie down and nap for a few hours. I have known women who do nothing when they are pregnant and are in labor for hours and hours. Hope that I have helped some.

Answer 8

Take a walk or go swimming (but make sure it's ok to go swimming with your doctor first) Try not to run since running puts stress on the joints, and you especially don't want that during pregnancy. Also, there are a lot of yoga classes out there just for pregnant women. They are great for the body and it helps the labor to be easier.

Answer 9

I HIGHLY suggest prenatal yoga, if you follow the link, it is to the dvd I used while I was pregnant. It is really cool as it leads you through each trimester, so you can continue to use it throughout. There was also a bonus postnatal yoga routine on my dvd, I'm sure it is on this one.

But honestly, the key is to find something and do it consistently, like walking, yoga, or anything else (sex is a common one too!). I also did exercises taught to me in the Bradley Method of Natural Childbirth classes (pelvic thrusts, squats, kegels), and as I was so in shape for labor/birth, I pushed my daughter out in less than five minutes (she was the first!) I can't wait for another as my first experience was so great.

I continued my exercise routine after I gave birth (make sure your doctor okays it and it is comfortable to you when you begin again) and I lost the 40 lbs I gained in nine months in just three! Good luck!

Answer 10

Walking and swimming are always great ways for pregnant moms to stay in shape.
But be warned you aren't supposed to do anymore than you ever did not pregnant. Don't start doing exercises that are new to you. Stay low impact and low stress. The point isn't to breath heavy, that is too much stress for you body. But anything that gets your heart rate up a little and targets muscles (not abdomen) will benefit you in the long run.
As always, check with your Dr before starting any exercise program.
Good luck!

Answer 11

Any low-impact exercise is good for a pregnant woman. Building up stamina can help during labor and birth as well.

Some good exercises include:
Water aerobics
Spin class (beginners)
Walking
Yoga
Pilates

This is the answer I put for another question similar to this:

"People who have a regular workout routine tend to have less pain in childbirth, easier labors and births, and faster recovery.

Muscles that have been fatigued may feel tired, uncoordinated, and heavy. When worked to the extreme, the muscle simply refuses to do any more work. As the uterus is simply a large muscle group, and labor is an athletic event that commands the attention of this muscle group, the following information is intrinsic to, not only other exercise and muscle labors, but labor and birth as well.

The body’s main fuel source is glycogen. It is formed from carbohydrates and stored in the muscles and liver. When combined with the oxygen that is inhaled during a workout, the glycogen breaks down into carbon dioxide and water. If a body has not built up stamina through regular physical exercise and a healthy, fit body, or a heavy workload tolerance, the body has a harder time getting rid of the glycogen, and the byproduct is lactic acid.

Lactic acid can very quickly build up in the muscles and will quickly overflow into the bloodstream. At that point, the body starts shutting down. Enzymes slow, coordination falls apart, muscle contraction becomes more difficult and painful - even "burning", and the participant has an overall feeling of fatigue. If the lactic acid build-up gets high enough, the muscle stops contracting altogether. The participant loses control of the muscle, which becomes increasingly painful and may cramp.

Since one cause of muscle fatigue is lactic acid, training the body to tolerate higher levels of it without showing reduced performance would be an advantage to competing and completing sports and other laborious events that require stamina."

Some pregnancy-specific exercises that I would recommend would include:
Squats - squats help to stretch your inner thighs and prepare your perineum for birth
Mare Stretch - On all fours, sag your belly toward the ground. Now tuck your tailbone under until your spine is neutral (not arched). Relax and repeat. this helps to get your uterus out of your pelvis. It increases blood flow to your uterus, helps alleviate backpain and sciatic nerve issues, decreases risk of UTI, and vericose veins.
Tailor Sitting - Indian style without crossing your ankles under your thighs. Stretches your inner thighs, prepares your perineum for birth, decreases the incidence of vericose veins, and promotes good posture: which, in turn, promotes optimal fetal positioning for birth
Kegels - You can find this muscle by attempting to stop the flow of urine while on the toilet. Only use this means to FIND the muscle, not as a way of regularly exercising the muscle. These are exercises which promote toning and conditioning of the pubococcygeous muscle. This muscle, when toned, helps lower your incidence of urinary and fecal incontinence, puts the babies head in proper alignment for best route through the pelvic outlet, decrease incidence of episiotomy and tearing, and decrease the incidence of uterine prolapse.