Sustained Exercises for the Pregnant
If you have not been exercising, then begin with an activity such as walking. Walking is an excellent exercise for pregnant women. A brisk walk of 15 to 20 minutes each day helps develop cardiovascular strength and uses almost every muscle in the body. Even women with little extra time can usually find some time to walk.
Bicycling (ideally on a stationary bicycle for safety reasons) is another excellent sustained exercise. In addition to improving cardiovascular strength, it develops the abdominal muscles that support the baby. Swimming is unique because the buoyancy of the water helps support the baby, thus allowing you to use your leg, arm, and back muscles more freely. Swimming for 15 to 20 minutes several times a week builds muscle tone and strength.