The Best And Worst Exercises For Pregnant Women

People keep telling us that we should exercise while we are pregnant. I'd think that exercising period would be a good thing, but apparently it's especially important during pregnancy because it helps you keep good physical condition during a time when you feel anything but fit. I can see that. However, some of us don't have the time or money to join a gym. Also, some of us may have been athletic before, but aren't sure whether it's safe to keep it going. What are we to do? Here are some of the best and worst non-gym exercises you can and/or should do while pregnant. 

One thing I'll mention up front-remember that your center of gravity isn't the same as it was before you were pregnant. That belly makes a big difference in the way you move, which isn't a good thing for some activities.  

The best exercises are those that give a full-body workout without excessive effort. Some examples are-
-Swimming. Swimming laps is the perfect pregnancy exercise. It's light or moderate by default, as well as giving a full-body workout. It's easy on the joints too, which always helps. Plus, it's good to keep up the skill for those beach vacations. Kids love it when Mommy comes out in the water to play with them. I wouldn't recommend diving, though.
Walking.-Walking is great exercise in general and gets you out of the house. Nature and sun lovers will love this; I often take pictures of the fall foliage with my phone while I walk. And, well, it gets you out of the gym.
-Tennis. If you played before you got pregnant, it's fine to continue provided you don't exert yourself too much. Ditto squash and racquetball. Doubles is best so because you'll share the effort. Getting hit with a ball going 80 mph (as in racquetball) hurts, but it's not a huge risk to the baby.
-Yoga. You'll tone muscles you didn't even know you had, and might even make the birth easier. Also, many gyms have yoga classes especially for pregnant women. Ditto Pilates.

You've heard what you should do. What shouldn't you do?

-Skiing. Cross-country skiing is always great exercise. Downhill skiing, on the other hand, is not a good idea because of the risk of falling.
-Contact sports. If you've ever played soccer, you know how players use their bodies to block and/or take control of a flying ball. The risks of this should be pretty obvious. Football-even flag football-has the risk of bashing against other players, as does basketball. Light or moderate exercise is best for pregnant women, and basketball is anything but! Simple shooting isn't as bad, though.
-Rock Climbing. Harnesses on commercial rock walls are usually good, but falling and the jerking around can be an issue. Personally, I wonder how you'd do it with a baby belly. :)
-Horseback riding. Horseback riding isn't recommended for the same reason as skiing-the falling risk is too great because, like skiing, falling can cause serious damage. Also, the jostling isn't good for the baby.


Now you have an idea of what sorts of exercises you should and shouldn't attempt while pregnant. You might want to check with your obstetrician to see if s/he has any specific recommendations. Whatever exercise you do, have fun.