Exercising for Beginners

If you’ve never exercised before, you need to start slowly. If you have not been active, begin with as little as 5 minutes of exercise a day and add 5 minutes each week until you can stay active for 30 minutes per day. The following activities are great choices for beginners:

• Walking: Brisk walking provides a total body workout and is easy on the joints and muscles. If you were not active before getting pregnant, walking is a great way to start an exercise program.
• Swimming: Swimming works many of the body’s muscles. The water supports your weight, so you avoid injury and muscle strain. It also helps you stay cool and prevents your legs from swelling.
• Cycling: This activity provides a good aerobic workout. However, your growing belly can affect your balance and make you more prone to falls. You may want to stick with stationary or recumbent biking later in pregnancy.
• Aerobics: Aerobic exercise keeps your heart and lungs strong. Low-impact and water aerobics are good exercise, and there are some aerobics classes designed just for pregnant women. However, if you have certain conditions, including heart disease, preeclampsia or preterm labor, you should avoid aerobic exercise. Talk to your health care provider if you are unsure.