Walking: Walking is a great overall workout that you can do virtually anywhere. Make sure you get comfortable shoes and that you stand up straight using your abdominal muscles to keep your back straight. Begin with a 5-10 minute warm-up then stretch and continue with your walk. Remember to stretch afterwards to reduce soreness. Try to walk for at least 30 min. a day, three to five days a week.



Swimming: Swimming is often one of the most relaxing exercises for pregnant women. Your risk of injury is very low as well. Swimming takes pressure off your joints with the light as air feeling that you get when you're in the pool. Swimming gives you a good cardio workout using your big muscle groups. There's also a reduced chance of injury to your body while swimming, nevertheless, be cautious when walking around the pool to avoid slipping. Activities you can do in the pool are shallow-water walking, water aerobics, deep-water running and swimming. You can join a water aerobics class or simply swim 20 min. per day for three to six days per week. Steer clear of hot tubs and saunas as they can raise your temperature to a dangerously high level and cause harm to your baby.

Running: If you have been running or jogging before you became pregnant, you can safely continue to do so. You'll want to use common sense. If you start feeling tired, slow down or walk. Don't let yourself become exhausted. As you get closer to the end of your pregnancy, you will want to cut back a little. If you have complications, chances are your caregiver will ask you to quit running for the rest of your pregnancy. Remember to consult your practitioner first.

Aerobics: Low impact aerobics is safe to continue doing when you become pregnant. You do not want to do jumps or high kicks (these aren't typically done in low-impact aerobics anyway). Alter your workout if you feel like you need to. You can always slow down your workout by doing the exercises at 1/2 speed. Join a low impact aerobics class at a local gym or buy a workout video and workout at home.

Bicycling and spinning: Be careful when bicycling or spinning. You're more susceptible to falls now that your center of gravity is shifting. Avoid uneven terrain when bicycling outside. As you get father along, you may have a hard time reaching the handlebars due to your growing abdomen. During your 3rd trimester the bike seat will become pretty uncomfortable. Remember to never overwork yourself. When you need a break, take one. If you participate in a spinning class, lower the tension and slow down if you feel tired.

Pilates: Pilates strengthens your entire body, increases flexibility and increases your body awareness. It's okay to do pilates while pregnant. There are some gyms that have Pilates classes specifically for pregnant women or you can easily find prenatal Pilates videos to workout at home. You may take Pilates classes, just remember to stay away from movements that constrict your neck.

Yoga: Yoga focuses on relaxation and breathing techniques which could help you breath correctly as you experience through labor pains. You can participate in Yoga classes throughout your whole pregnancy. However, you will want to avoid doing poses that require you to lie flat on your back or inverted poses. Just like Pilates, a local gym might have prenatal yoga classes or you can find exercise videos for pregnant women to workout at home. Most gyms will have regular yoga classes, which are safe for you to attend.

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