The second trimester of pregnancy ranges from week 13 through 26, and the baby continues to grow and develop rapidly and the mother will notice a number of changes.
The fifth month of pregnancy falls in the middle of the second trimester. The American College of Obstetricians and Gynecologists (ACOG) recommends expectant mothers get at least 30 minutes or more of moderate exercise per day, most days of the week.
Each person and each pregnancy is different so it’s important to first consult your doctor to find out what exercises are safe to do.
Exercises you can do at 5 months pregnant may include:
- Cardiovascular exercises
- Swimming and water aerobics
- Walking
- Ellipticals, stair climbers, treadmills, and rowing machines
- Group dance such as Zumba or low-impact aerobics classes
- More intense cardio: these types of exercises are only for those who have been doing them regularly prior to pregnancy and have approval from their doctor to continue
- Running
- Indoor cycling/spinning
- Kickboxing
- High-intensity interval training (HIIT)
- Some outdoor sports (also not for newbies)
- Hiking
- Cycling
- Cross-country skiing and snowshoeing
- Strength training
- Weight lifting
- Total body resistance exercise (TRX)
- Crossfit (only if you’ve done it for years and get approval from your doctor)
- Flexibility workouts
What Exercises Should I Avoid During Pregnancy?
Keeping active during pregnancy is great for the mom and baby, but there are some activities that should be avoided:
- Activities with a high risk of falling or abdominal injury such as
- gymnastics,
- downhill skiing,
- snowboarding,
- ice-skating,
- vigorous racket sports (play doubles instead of singles),
- horseback riding,
- outdoor cycling,
- contact sports (such as ice hockey, soccer or basketball),
- diving,
- bungee jumping, and
- rollerblading
- Activities that involve altitude change, such as any activity that takes place above 6,000 feet or scuba diving, which can cause decompression sickness in the baby
- Exercises that involve lying flat on your back for long periods, especially after the fourth month
- Advanced abdominal exercises such as full sit-ups or double leg lifts
- Hot yoga and or exercising outdoors in hot weather
- Backbends or other movements that involve deep flexion or extension of joints (such as deep knee bends)
- Jumping, bouncing, and sudden, jerky motions
- Excessive or bouncy stretching
- Motionless standing such as tree pose in yoga
What Are Advantages of Exercise During Pregnancy?
Exercising when you can during pregnancy can go a long way toward a healthier and more comfortable pregnancy. Again, be sure to get approval from your doctor before starting any exercise program while pregnant.
Advantages of exercise during pregnancy include:
- Improving overall fitness, stamina, and heart health
- Reducing the risk of pregnancy complications, such as gestational diabetes
- Reducing the odds of delivery complications, such as having large babies
- Improved mood
- Reduced blood pressure
- Relief of back and pelvic pain
- Reducing fatigue
- Improved sleep
- Relief of constipation
- Faster post-delivery recovery
Tips to Exercise While Pregnant
Any exercise is better than no exercise, but, if possible, aim for about 150 minutes of active time each week.
To stay safe while exercising during pregnancy:
- Drink plenty of water before, during, and after a workout to stay hydrated
- Stop exercise if you are lightheaded, if anything hurts, you are unusually short of breath, feel contractions or decreased fetal movement, or have vaginal bleeding or fluid leaking
- Stay within your normal range of motion
- Ligaments loosen in pregnancy and it's easier to sprain or strain one
- Your center of gravity has changed and balance exercises may be difficult — get a friend to spot you or skip them
- Don’t hold your breath
- Avoid saunas, steam rooms, and hot tubs
Health Solutions From Our Sponsors
From 
Pregnancy and Parenting Resources
Featured Centers
Health Solutions From Our Sponsors
https://www.whattoexpect.com/pregnancy/exercises-and-fitness/