Preferable Exercise

Before starting with exercises, one must consult with the doctor. If one is already exercising, then she may be able to keep up with the routine and adapt it as she grows. The heart rate must be under 140 beats per minute and avoid overheating, especially in the first trimester. Following are the top recommended exercises:

Kegel Exercises

Helps to make an easier birth. Strengthens the muscles so as to develop the ability to control the muscles during labor and delivery. Tones all of the muscles to reduce bladder leaks and hemorrhoids.

These can also be performed after pregnancy to promote perineal healing, regain bladder control and strengthen pelvic floor muscles. These can be done anywhere.

Swimming

Safest exercise for pregnant women. Keeps the body toned without adding weight and stress to the joints. While swimming, one raises the heart rate and enjoys a safe cardiovascular exercise that does not cause overheating. Avoid scuba diving or water skiing.

Walking

Most safe exercise for the body. One should start slowly and be sure to stretch well before beginning. Set realistic goals and wear good shoes to reduce the risk of falling or pressure on the feet.

Running & Jogging

One can continue with running and jogging, if she is in the  habit of running before pregnancy. However, if one did not run before pregnancy, then talk to the doctor before beginning a running program. Make sure to be well hydrated, avoid overheating and wear good shoes.

Bicycling

Supports the weight, so there is less stress on the body. A stationary bike is the best for exercise because there is no risk of falling. As the abdomen grows, it puts a lot of stress on the back. Start slowly and do not over-exert.

Stair Climbing Machines

These have a small risk of falling. Side rails provide balance support. An excellent way to raise the heart rate.

Yoga

Best for relieving stress and pressure on the body. Most forms of yoga will be safe in pregnancy, as long as they are not excessively rigorous. Avoid lying flat on your back for extended periods of time and try not to overstretch.

Aerobics

One who was regular with aerobics before pregnancy, can continue with it. But, one should speak to the doctor before beginning a new program. Balancing is not an easy task in Aerobics, so one should be careful during growth. Do not exercise lying flat on  the back for extended periods of time.

Dance

Dancing can be done in the home or at a gym that offers special classes for pregnant women. Avoid a lot of spinning, leaping and jumping.