Your baby weighs about 1.5 to 2 pounds (850 g) and measures 9.2 inches (23 cm) from crown to rump. At this point, the baby's lungs and brain are much more developed than before and are still developing. The baby has eyelashes and can recognize light from dark. This means that the optic nerve has developed. Your baby can hear you and your heartbeat, digestion, and other body sounds. Your baby can also hear outside noises such as your voice and the voices of others. So, if a sudden sound startles you, imagine what it does to your baby!
It may be easier to exercise earlier in your pregnancy than during the last 3 months (third trimester) of pregnancy. Choosing safe exercises for you and your baby is also important. As your weight and balance change, certain exercises may become uncomfortable or be potentially harmful. After 20 weeks of pregnancy you should not do exercises that require lying flat on your back. This position may make blood circulation more difficult.
If you were very active before you got pregnant, it's fine to stick with your usual routine as long as your health care provider tell you it is OK to do so. If you are new to exercise, start slowly and built up gradually.
For a total-body workout that is low stress on joints and muscles, try walking, swimming, or a stationary bike. Always warm-up before exercising and cool down afterwards. With the extra weight from pregnancy, your body has to work harder than it did before. Exercise increases the flow of oxygen and blood to the muscles and diverts it away from other parts of the body. This makes it important to not overdo the workout or to do very strenuous exercise while pregnant. The workout should not cause pain, shortness of breath, or excessive tiredness. You should still be able to carry on a conversation while exercising. The goal is to gain the benefits of exercise while protecting you and your baby from harm.
The following tips are based on the recommendations of the American College of Obstetricians and Gynecologists and the American Academy of Family Physicians:
Recommended exercises include:
Sports to avoid because they are high risk for fall or trauma include:
Note: If you are a high-risk pregnancy, you may not be able to exercise, or do so with restrictions. Be sure to talk with your health care provider about what is best for your body.
If you fall when exercising, especially if you land on your belly, seek medical attention immediately. Trauma to your uterus can cause the placenta to tear away from the wall of your uterus. This condition, called an abruption, can be life-threatening to both you and your fetus.
Creating a new life is nothing short of a miracle. With this fetal development tool, you can get an insider's view of a baby in the making -- from conception to term. On this animation, you can:
Before crawling into bed at night, light some candles in your bathroom and draw a bath. Put in some aromatherapy drops or bath gel, if you have any, and mute your phone. Once you're safely in the tub, put your feet up and let the energy drain back into your legs. Taking a bath before bed may be a great solution to ensuring a good night's sleep.
Reviewed By: LaQuita Martinez, MD, Department of Obstetrics and Gynecology, Emory Johns Creek Hospital, Alpharetta, GA. Also reviewed by David Zieve, MD, MHA, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.