It's common to quit exercising when you are pregnant. The fatigue, weight gain and other risk factors associated with pregnancy are the main reasons why most women do not exercise while pregnant. But recent research has revealed that exercising during pregnancy has a positive effect on the mother and the baby. In fact, a fitness program is the best way for both the mother and her baby to stay in shape and enjoy an overall state of wellness before, during and after birth.

An ideal exercise regime during pregnancy should keep your heart pumping and prepare your muscles for the hard work of labour and delivery - without causing undue physical stress for you or your baby. Strenuous activities such as running and weight training may be fine in the beginning - especially if you have been at it before you became pregnant. But you may have to modify the exercises, as you grow bigger. It is best to avoid activities that could put you at risk of slips and falls, such as cycling, skating,
horse-riding etc.

Before you begin exercising, it is important to discuss your exercise plans with your Doctor, who may suggest a few changes, if necessary. The level of exercise recommended for you will depend a great deal on your pre-pregnancy fitness. And depending on your condition, you may be advised to limit or stop exercising if you have

• Vaginal Bleeding
• Pregnancy-induced High Blood Pressure
• Early Contractions
• Premature Rupture of Membranes (or 'water breaking early')

Pregnancy Exercises
Most common exercises are considered safe for most pregnant women, though you may have to vary the pace and intensity according to your physical condition. Here are a few that you could try:

Walking
It's the most recommended exercise for pregnant women as it keeps you fit without straining the knees and ankles. Probably the best cardiovascular exercise, walking is safe throughout the nine months of pregnancy and can be built into your daily schedule.

Swimming
Considered the safest exercise for pregnant women, swimming is ideal as it exercises both large muscle groups (arms and legs), provides good cardiovascular benefits, and lends a feeling of weightlessness despite the extra weight of pregnancy.

Aqua Aerobics
Very popular among pregnant women worldwide, water aerobics is gentle on the joints and can help lessen swelling in the legs, which is common during the later stages of pregnancy.

Yoga
Yoga is ideal for maintaining muscle tone and flexibility with minimum impact on the joints - and has been found to be highly beneficial during pregnancy. But you may have to supplement a yoga regime with walking, a few times a week, to give your heart a workout.

Low-impact Aerobics
Joining a prenatal aerobics class can do wonders for your health and overall well being as besides a consistent exercise routine, you will also get to meet other pregnant women.

Running or Jogging
If you were a runner before you were pregnant, you can continue running during your pregnancy, although you may have to modify your routine. Increase the pace gradually - go slowly for the first 5 minutes to warm up and use the last 5 minutes to cool down.

Pilates
A combination of flexibility and strength training with body awareness, breathing and relaxation, 'pilates' are a form of workout that exercises your stomach and pelvic floor muscles. As 'pilates' are performed on a "hands and knees" position, it exercises the right muscles for pregnancy. It helps take the stress off your back and pelvis and towards the end of your pregnancy, it helps position your baby for delivery.

Dancing
A fun way to get your heart pumping by dancing to your favourite tunes in the comfort and privacy of your home. But take care not to leap, jump, or twirl and avoid sudden twists. You could sign up for a prenatal dance class and enjoy the camaraderie of other pregnant women too.

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