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In American culture, being healthy and physically fit is emphasized as the ideal and at no other time in a woman’s life is that more important than during pregnancy. But usually the last thing a woman wants to think about during those nine months of nausea, fatigue, and unbelievable weight gain is how and when she will get her next workout in. I mean, your body is working overtime growing an entire new human being. Isn’t that a workout enough?

Fortunately (though some days it may feel otherwise) it is now acceptable and encouraged for women to keep up their exercise routines during the entire pregnancy. Gone are the days when doctors would forbid any sort of vigorous activity and order pregnant women to recline like porcelain dolls for fear of harming the child. Now we know that exercising is good for getting rid of many of the common aches and pains during pregnancy, improving sleep and helping to strengthen muscles and build endurance for that ultimate workout, childbirth.

During my own pregnancy, I have been able to keep up my usual three to four days a week workout regimen with the help of a variety of prenatal workout DVDs. From yoga and Pilates to aerobics and strength training, there are many options on the market today to help a pregnant woman stay active and fit. However, it’s not necessary to spend any money at all to get in a great workout. Just getting outside and walking for 30 minutes a day can make all the difference. Just make sure to consult with your doctor before beginning any workout regimen.

Best workouts for pregnant women:

• Walking:
  One of the best cardiovascular workouts (and the safest) for women is just walking, either outdoors or on a treadmill. If you were a jogger before pregnancy, most doctors believe it is ok to continue during the first and second trimesters, however you need to listen to your body and slow down your pace when it tells you to.
• Low-impact Aerobics:
  Continuing with a light aerobics routine throughout your pregnancy can keep up cardiovascular strength and endurance to sustain you through those long nine months. However you should never “go for the burn.” If you can’t hold a conversation throughout your workout, you need to slow it down.
• Swimming:
  Who wouldn’t want to feel weightless during pregnancy? Doctors highly recommend swimming for its ease on the joints and use of large muscle groups.
• Prenatal Yoga:
  Yoga increases flexibility and also helps you to focus on your breathing, a good skill to develop for labor.
• Strength Training:
  No squat thrusts necessary, but keeping up with a low-impact weight training routine with one to three pound weights or a tension band will reduce the risk of losing muscle mass and also keep some of those areas toned that seem to want to grow right along with your growing belly.

What to Avoid:

• High-impact Aerobics, i.e. spinning, kickboxing, etc.:
  Your lungs are now breathing for two and what comes along with that is increasing breathlessness. Continuing with a high paced cardiovascular routine can lead to dizziness, dehydration, and fainting.
• Sports with a high risk of falling, i.e. skiing, gymnastics, etc.:
  During pregnancy, your balance will become increasingly off center due to the seven pound weight growing in front of you. You’re at an increased risk of falling just by standing up sometimes during pregnancy so there is no reason participate in any activity that involves high speeds, jarring movements or balance control.
• Contact sports like baseball, basketball, football, etc.:
  Pregnancy is not the time to join your company’s flag football team. Besides being the last picked, the risk of being hit in the stomach at any stage of your pregnancy isn’t worth it. Your team will still be there nine months from now and you’ll be in much better shape to go for the win.