You're pregnant and you know you should exercise – but how much and what exercises should you do? You want to stay in shape and be able to lose you "baby fat" as quickly as possible, but you don't want to do anything that could endanger your baby. Here is some helpful information you should know about exercise during pregnancy.

Benefits of Exercise During Pregnancy

Just like at any other time in your life, exercise is good for you. A good exercise program can give you energy, keep you healthy, keep your bones strong, and build muscle. This is all good, but what are the benefits while you are pregnant?

By exercising while you are pregnant, it will prepare you for the birth of your baby. Studies show that women who exercised during pregnancy had much easier, faster, and more efficient labors. By staying in shape, you will also be able to get back to your pre-pregnancy shape much faster.

Exercise during this time will also help you keep your weight gain during pregnancy under control and will help with common pregnancy problems like backache, constipation, and regulating your blood pressure.

Cautions

As good as exercise is for you during pregnancy, there are some things you need to take into consideration. Avoid any exercise that increases your risk of falling, that involves any contact, or is performed at high altitudes. At high altitudes, you have less oxygen to breathe in and this means that you will have less oxygen for your baby. Lack of oxygen for you baby means brain damage.

While weightlifting isn't a bad exercise, it is always best to avoid any excessive straining or lifting of weights during the first trimester. During the second and third trimesters, you may lift weights, but keep it light and just tone your muscles.

Cardiovascular exercise is always good, but don't do any high-impact aerobics that include jumping, hopping, twisting, bouncing, or jerking. Your joints are much more flexible during pregnancy because your body is getting ready for birth. You can easily strain your joints by doing exercises that include these movements.

Don't exercise to the point where you become overheated. Your body temperature affects your unborn baby and cause developmental problems.

Safe Pregnancy Exercises

So, with all of these restrictions, what can you do? Two exercises that you can always do are swimming and walking. Swimming doesn't involve any impact and it conditions all of your muscles. Walking is good for everyone – just don't walk to the point that you overheat.

Now that you know the basics about exercise during pregnancy, start a good exercise program that is regular and consistent. When you breeze through delivery because you are in great shape and when you lose your "baby fat" quickly you will be glad you did.