You don't have to give up exercising just because you're pregnant. Most women who become pregnant can follow a modified fitness program, with their doctor's approval.

It is recommended that healthy pregnant women get 30 minutes or more of moderate intensity physical activity every day. Exercising during pregnancy has been shown to be extremely beneficial.

Regular exercise can help:

  prevent excess weight gain
  reduce pregnancy related problems, like back pain, swelling, and constipation
  improve sleep
  increase energy
  improve outlook
  prepare for labor
  lessen recovery time

If you've been involved in an exercise program before becoming pregnant, talk to your doctor about whether it's safe to continue. If you haven't been active and/or you have a high-risk pregnancy, ask your doctor how you can safely start.

Guidelines to follow when you start an exercise program;

Get the OK
The first step toward a pregnancy fitness program is to talk with your doctor to make sure it is safe for you to exercise while you're pregnant. If your doctor gives his or her OK, discuss which exercises are appropriate for you. Gentle exercise during pregnancy can help you feel better overall and help you maintain a healthy weight.

Women who exercised before pregnancy usually can walk 30 minutes a day. Expectant mothers just beginning a program should walk 10 to 15 minutes every other day and increase this time gradually. When you exercise, your activity should not cause you pain, shortness of breath or excessive fatigue. Other types of exercise that usually are compatible with pregnancy are swimming and stationary cycling.

Don't get overheated
If the weather is warm or hot, do any outdoor exercise in early morning or late evening to avoid getting overheated. When exercising indoors during warm weather, make sure the room has good ventilation. Drink plenty of fluids, even if you don't think you're thirsty.

Avoid falls
Because pregnancy shifts your center of gravity, you should avoid biking, step aerobics, horseback riding, skiing and any other exercise that could cause a fall.

Be careful with abs exercises
Performing unmodified abdominal crunches during pregnancy can injure and tear abdominal muscles, causing serious harm. Talk to your doctor about how to modify crunches during pregnancy. After the first trimester, you should avoid exercising while lying on your back, because the baby's weight may affect your blood circulation.

Low-impact, moderate intensity exercise activities (such as walking and swimming) are great choices. You can also opt for yoga or Pilates classes, DVDs, or videos that are tailored for pregnancy. These are both low-impact and work on strength, flexibility, and relaxation.

But you should limit high-impact aerobics and avoid certain sports and activities that pose a risk of falling or abdominal injury. Typical limitations include contact sports, downhill skiing, and horseback riding.

Exercise your pelvic muscles
Exercising your pelvic floor from the time you conceive can help ease your labor and delivery. Pelvic-floor exercises are called Kegel exercises, which, when done correctly, involve tightening, squeezing and lifting the muscles between the pelvis and tailbone.Pelvic tilts are also beneficial. These help strengthen the abdominal and back muscles and prevent backache during pregnancy. You can do tilts while standing by squeezing your buttock muscles and rolling your hips forward. It is also important to be aware of how your body changes. During pregnancy, your body produces a hormone known as relaxin, which is believed to help prepare the pubic area and the cervix for the birth. The relaxin loosens the ligaments in your body, making you less stable and more prone to injury.Therefore, it is easy to overstretch or strain yourself, especially the joints in your pelvis, lower back, and knees.

Whatever type of exercise you choose, make sure to take frequent breaks and remember to drink plenty of fluids. And use common sense - slow down or stop if you get short of breath or feel uncomfortable. If you have any questions about doing a certain sport or activity during your pregnancy, talk to your health care provider for specific guidelines.

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