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But if you’re a busy mom, jump-starting an exercise routine can be daunting — no matter how motivated you are. Finding time can be the greatest challenge: How do you squeeze exercise in around pediatrician appointments, birthday parties, and work demands? When you do find yourself with a slice of free time, you’re likely to have a long list of tasks competing for your attention — making it hard to justify leaving it all behind to go to the gym.

But physical fitness has been linked to everything from cancer prevention to improved mental health and energy levels. And mothers need regular exercise as much as anyone else — maybe even more, given the challenges of being a parent. If you’re a new mom, getting in shape will help you regain a sense of control over your body and your life. For experienced moms, exercise can provide an outlet from the ongoing pressures of parenthood.

To celebrate the New Year, and help you get motivated, we’re highlighting stories of real moms who are getting in shape and making it work. Exercise has not only improved these women’s health, it’s helped them build community and increase their confidence. Being active has reacquainted them with their bodies, given them contact with the natural world, and provided them with a sense of accomplishment.

Dancing is a fantastic and fun exercise during pregnancy! Not only do you get the thrill of moving your body to music you love, but it will keep you flexible while toning your muscles. You can get an aerobic workout from any fast-paced dance, or stretch and maintain muscle tone when you hold positions in ballet. For maximum benefit, dance for at least 20 minutes three times a week, whether it’s in your living room or in class.

Tips for the first trimester

Dance as you normally would, but keep a few precautions in mind. Remember to warm up beforehand to prepare your joints and muscles for exercise, which also builds up your heart rate slowly. Skipping a warm-up could strain ligaments and joints, leading to injury. Adjust the intensity of your dancing according to how you feel. A good rule of thumb: Slow down if you can’t comfortably carry on a conversation.

Keep your workout low-impact by keeping one foot on the floor at all times, substituting marching or stepping side to side for jumps. Consuelo Faust, mother of two and director of Rhythm and Motion, a San Francisco dance studio, says pregnancy isn’t the time to go for the gusto. “Be aware of your body’s limitations and listen to the cues,” she says.

Tips for the second and third trimesters

Your center of gravity shifts as your belly gets bigger, so pay extra attention to your balance. Tracey Mallett, a certified personal trainer and fitness instructor in South Pasadena, California, suggests steering clear of hip-hop (the jerky movements aren’t ideal), cheerleading, and ballroom dancing once the size of your belly makes dancing with a partner difficult. In general, says Mallett, “in any kind of dance you do, eliminate jumping, jerky movements, backbends, big hip movements, and lots of rotation.” These add unwanted stress on joints and ligaments and increase the risk for injury and falls.

Pregnancy isn’t the time to try to lose weight or begin a vigorous exercise routine, but if you aren’t in any of the high-risk categories, you can pursue an exercise regimen at a mild to moderate level.

Start slowly and wisely

Beginners should start by exercising 15 to 20 minutes at a time, three days a week —preferably with a day of rest between workouts. Don’t go for the burn and don’t exercise to exhaustion. A good rule of thumb: Slow down if you can’t comfortably carry on a conversation.

Be careful to eat properly and get enough fluids. Being pregnant means you need approximately 300 extra calories a day, depending on your prepregnancy weight.

Always stay cool while exercising. Wear a sun hat and layers of loose, comfortable clothing when working out in hot, humid weather. Keep a bottle of water handy to replenish lost fluids.

Throughout the duration of pregnancy, the regular menstruation of the woman is temporarily halted because the hormones responsible for pregnancy stop ovulation. Some women tend to have spotting or bleeding which is far from the definition of a regular menstrual period. Any excessive spotting and bleeding requires immediate medical attention especially when pain is felt on or around the abdomen area or even in the vagina. This may be attributed to some complications brought along by pregnancy.

Most bleeding normally occurs when the embryo starts to bury itself into the lining of the uterus. Generally, this happens five days after conception and is usually mistaken to be a period, especially to a woman with an irregular menstruation cycle. The medical term for this kind of bleeding is “implantation bleeding.” Some bleedings also occur when the woman is unaware that she is conceiving but still continues to use birth control pills. Intermittent bleeding will occur when pregnant and taking birth control pills. Whenever this kind of situation arises, the pregnant woman has no choice but to immediately go for a pregnancy ultrasound test to check the baby’s condition.

Your period and pregnancy should always be distinguishable from each other by a woman. Excessive bleeding cannot be called a regular period because it may be a miscarriage. A miscarriage is a very real threat to a mother’s health and of course means the baby did not make it.

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Twin pregnancy is considered a blessing to both spouses as well as to their family. The arrival of the babies is highly anticipated. Everyone is excited to see if the twins will look exactly the same or will reflect each of the parent’s looks.

Twin pregnancy is quite difficult because the pregnant mother has two babies to care for and consider. Some twin pregnancy is also very often related to high-risk pregnancy because the mother must be in great health to withstand the stress of the pregnancy. Nevertheless, observing a healthy diet will help the twin pregnancy be a worry free experience.

Twin pregnancies, as explained by science, is the splitting of one egg after fertilization in two distinct cells. When they split, each becomes a baby that is sharing the same placenta. They are called identical because it is likely they will be the same sex and look very similar.

The other type of twin pregnancy is called fraternal twins. The fraternal twins are the product of two eggs fertilized by distinct sperm at the same time. Each baby has their own separate placenta. The fraternal twins are not identical and they are likely to have different sexes and have appearances similar to ordinary brothers and sisters.

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The first part of pregnancy labor is known to be the longest stage. At this stage the contractions begin and the cervix starts widening. Light contractions do not necessarily mean that baby will come out, rather, it’s just an indication that the baby is ready to at anytime and therefore the mother must prepare. These light contractions may have an interval of 20 minutes that will gradually reduce to five minutes or even three, two or one minute. The lesser the interval of contraction means the closer the baby is to birth. The mother must relax and stay calm; the birth will begin soon.

The second part of pregnancy labor is the stage that most think of when you think of child birth. The mother, at this stage, should practice proper breathing and try very hard to relax in the midst of intense contractions. At this stage the mother is advised to change positions and to urinate regularly.

The third part of pregnancy labor takes place after the baby has arrived. The mother will need to push once again to pass the placenta. Pregnancy labor is a natural thing that all women must endure in order to birth a child.

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Pregnancy classes are ideal for first time mothers because this will help her to understand the changes in her body, in her behaviour and the baby inside her womb.

The teachers or moderators in pregnancy classes patiently explain and answer all the questions that the mothers and fathers have in mind. They also discuss all the important childbirth issues. Among these are the explanation of vaginal labor and caesarean labor, including their differences. Pregnancy classes also teach pregnant women breathing techniques and pain management.

Parenting lessons are also given in pregnancy classes to help the expecting parents understand the basic things they must do once the newly born baby become part of their family. They also explain and discuss the emotional changes both parents may feel as soon as the baby arrives. Pregnancy classes also discuss breastfeeding and baby care. This includes the proper method for breastfeeding including discussions of the benefits a baby may receive during the first two months of breastfeeding.

Normally, pregnancy classes are taken during the third trimester of the pregnancy or when the pregnant woman reaches the 6th month of her pregnancy. The doctor can also recommend a good time to take pregnancy classes.

Generally, many women who take pregnancy classes become more aware of the changes in their body and show no worry on delivery. This is because the pregnancy classes help them understand how to deal with all the possible circumstances that may arise during the pregnancy and delivery. The father, as well, understands the importance of his participation at the time of pregnancy as well as the delivery.