Pregnancy is one of the most exciting times in a woman’s life. Between the sometimes hectic period of preparing for a new addition to the family and the physiological changes that occur during pregnancy, women can sometimes forget the importance of maintaining or beginning an exercise program during pregnancy.

The American College of Obstetrics and Gynecologists recommends that women participate in some sort of active exercise for at least 30 minutes per day every day. This routine can benefit your overall health during pregnancy and improve labor and delivery. Exercising during pregnancy can help the body in three major ways: It keeps the mother’s heart strong, it helps to keep muscles in shape, and it prepares the body and pelvis for the strenuous act of childbirth.

When thinking about what types of exercises to perform, consider doing a combination of cardiovascular and resistance exercises. Cardiovascular exercise can consist of activities such as walking or swimming. Strengthening exercises should focus on the core and stability of your pelvic floor muscles. One example of this type of exercise is Kegels.

Postural changes, hormone fluctuation and muscle imbalance may occur during the course of pregnancy. Good abdominal and low back stability can help you fight these changes. By learning to complete specific co-contraction exercises, such as activating your transversus abdominis and multifidis to train the abdominal and pelvic floor muscles, you may be able to avoid some of the physical pain and stress associated with pregnancy.

Always remember to speak to your doctor before beginning an exercise program to make sure that you do not have any obstetric or health conditions that might limit your activity. Your doctor can offer advice on what type of exercise routine is best for you. In addition, a physical therapist can educate you on specific types of prenatal and postnatal exercises you can perform to help reduce your risk of pain.