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Exercise is of benefit to anyone. Pregnant women are no exception. Some studies have shown that active women who continued to exercise throughout pregnancy gained slightly less weight and had 16% fewer Cesarean sections.
Although you may not feel like running a marathon, most women benefit greatly from exercising throughout their pregnancies. But during that time, you'll need to discuss your exercise plans with your doctor or other health care provider early on and make a few adjustments to your normal exercise routine. The level of exercise recommended will depend, in part, on your level of pre-pregnancy fitness.
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 Why Exercise??
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Unless there are medical reasons to avoid it, pregnant women can and should try to exercise moderately for at least 30 minutes a day, 3-4 times a week. In the short term, exercise helps all of us feel better physically and emotionally, and the calories burned helps prevent excessive weight gain.
For pregnant women, however, exercise has added benefits. There is evidence that exercise can help prevent gestational diabetes, a form of diabetes that sometimes develops during pregnancy. And for women who already have gestational diabetes, regular exercise is recommended along with changes in diet to help bring the disease under control.
In addition, exercise can help relieve stress and build the stamina needed for labor and delivery. It's also worth mentioning that exercise can be very helpful in coping with the postpartum period. Exercise can help new mothers keep the "baby blues" at bay, cope with postpartum depression, regain their energy and lose the weight they gained during pregnancy.
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What is a safe exercise plan??
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It depends on when you start and whether your pregnancy is complicated. If you exercised regularly before becoming pregnant, continue your program, with modifications as you need them. If you were not fit before you became pregnant, don't give up! Begin slowly and build gradually as you become stronger. Whatever your fitness level, you should talk to your doctor about exercising while you're pregnant.
Discuss any concerns you have with your doctor. You may need to limit your exercise if you have:
- pregnancy-induced high blood pressure
- early contractions
- vaginal bleeding
- premature rupture of your membranes, also known as your water (the fluid in the amniotic sac around the fetus) breaking early
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 Exersices to try
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That depends on what interests you and what your doctor advises. Many women enjoy dancing, swimming, water aerobics, yoga, Pilates, biking, or walking. Swimming is especially appealing; as it gives you welcome buoyancy (floatability or the feeling of weightlessness). Try for a combination of cardio (aerobic), strength, and flexibility exercises, and avoid bouncing.
Best Exercises for Pregnant Women :
1. Aerobic Exercise : The most comfortable exercises are those that don't require your body to bear extra weight. Aerobic exercise involves rhythmic, repetitive activities that demand increased oxygen to the muscles. Aerobics include walking, jogging, bicycling, and swimming. This type of exercise stimulates the heart, lungs and muscles causing overall body changes. It allows your body to process and utilize oxygen and improves circulation. Your muscle tone and strength increases, which will help relieve backache, constipation and make you better able to cope with a lengthy labor. An added benefit to aerobic exercise is that it may help control blood sugar, lessen fatigue and promote good sleep.
The bottom line is that aerobic exercise will impart a feeling of well-being and confidence, while heightening your ability to cope with the physical and emotional challenges of childbearing. Try the following low impact aerobic exercises:
- Swimming or water workouts
- Stationary cycling
- Walking or step machine
- Low-impact aerobics
2. Yoga : The benefit of yoga is that it emphasizes breathing, relaxation, posture and body awareness, all of which make you better prepared to deal with the challenges of pregnancy and birth. You should make sure to choose a yoga program that is specifically designed for the pregnant woman, since some traditional positions are not appropriate and need to be modified. In addition to the psychological benefits of decreased tension and anxiety, yoga can build strength, increase endurance, improve posture and alignment, and reduce pregnancy aches and pains.
3. Pilates : Pilates is fast becoming the exercise of choice for pregnant women. It increases tone, strength and improves flexibility. As some Pilates moves are not recommended for pregnant women, be sure to join a prenatal Pilates class.
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Exersices to avoid
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Most doctors recommend that pregnant women avoid exercises after the first trimester that require them to lie flat on their backs.
Unless your doctor tells you otherwise, it's also wise to avoid any activities that include:
- bouncing
- jarring (anything that would cause a lot of up and down movement)
- leaping
- a sudden change of direction
- a risk of abdominal injury
Typical limitations include contact sports, downhill skiing, scuba diving, and horseback riding because of the risk of injury they pose.
Although some doctors say step aerobics workouts are acceptable if you can lower the height of your step as your pregnancy progresses, others caution that a changing center of gravity makes falls much more likely. If you do choose to do aerobics, just make sure to avoid becoming extremely winded or exercising to the point of exhaustion.
And check with your doctor if you experience any of these warning signs during any type of exercise:
- vaginal bleeding
- unusual pain
- dizziness or lightheadedness
- unusual shortness of breath
- racing heartbeat or chest pain
- fluid leaking from your vagina
- uterine contractions
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Getting started
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Always talk to your doctor before beginning any exercise program. Once you're ready to get going:
- Start gradually. Even 5 minutes a day is a good start if you've been inactive. Add 5 minutes each week until you reach 30 minutes.
- Dress comfortably in loose-fitting clothes and wear a supportive bra to protect your breasts.
- Drink plenty of water to avoid overheating and dehydration.
- Skip your exercises if you're sick.
- Opt for a walk in an air-conditioned mall on hot, humid days.
- Above all, listen to your body.
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