Nine months of pregnancy can be exhilarating and energizing – and tiring. It is a time to remain as healthy as possible. This includes healthy eating, healthy habits and a fitness program that allows you to remain consistent and safe. Of course, with any changes in routine, always check with your doctor for any restrictions on diet and exercise before beginning.

One way to remain consistent and healthy in your fitness plan is to do exercises at your desk at work or while sitting at home. Sitting allows you to maintain balance and comfort as you exercise. Pregnant women find they may begin to feel clumsy or unbalanced during these nine months due to the changes in the body. The baby weight shifts the center of gravity, which may increase your feeling of awkwardness at times. Seated exercises allow a feeling of balance and control as well as a way to multi-task during busy days. It is also possible to do a series of exercises at your desk for five or 10 minutes three or more times a day. This is a very doable schedule for many busy moms-to-be.

Begin with a relaxed stretch. Lift the arms straight up over the head. Reaching for the ceiling, wiggle the fingers slightly. With a little shift of the shoulders, lift the right arm higher than the left. Then lift the left higher than the right. Lower the arms slowly to the side and lift the shoulders up and down. Gently lift the right shoulder, then the left. Repeat five lifts for each shoulder. This stretch should feel very relaxed and comfortable – getting all the kinks out of your upper body.

You will discover after the birth of your child that your arms will strengthen from constantly lifting the weight of a child. Begin to build your arm and upper body strength during pregnancy by using small weights – about 2 to 3 pounds each. Try these upper body exercises when seated at your desk:

Windshield Wipers: Extend your arms out to the side slightly lower than shoulder height. You may hold small weights or begin with no weights at all and work up to using the weights. With the shoulders and upper arms remaining stationary, allow the elbows to bend, lowering the hands and lower portion of the arm to swing down to the rib cage and back up like windshield wipers. Begin by doing this exercise eight times. When this begins to feel easy, add another set of eight swings, working up to adding a third set of swings.

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