For many women, pregnancy is a time to make healthy lifestyle choices such as getting fit and quitting smoking. Whether you are a fitness fanatic or have never exercised regularly, safe exercise during pregnancy is recommended to improve the health of you and your baby.The benefits of exercise during pregnancy include increased body awareness, enhanced endurance and improved posture.

Exercise has been shown to lower your risk of developing gestational diabetes and to reduce the physical discomfort associated with pregnancy. Through exercise, you can achieve an increased sense of wellbeing and feel less fatigue and more satisfaction with your changing body. In fit women, the active phase of labor tends to be shorter and there is less likelihood that a forceps delivery or caesarean section will be required.

Through a phenomenon known as "fetal programming", your health status in pregnancy can affect the health of your child as a neonate, toddler and adolescent. In particular, if you are overweight or obese, inactive or suffer from diabetes during pregnancy, the likelihood that your child will become overweight or develop diabetes is much higher than if you are healthy, of normal weight and exercise regularly.

The kind of safe exercises during pregnancy you choose depends on your interests and what your doctor believes is appropriate. Often, pregnant women enjoy dancing, swimming, yoga, Pilates, cycling or walking. Aim for a combination of aerobic cardiovascular exercises, strength and flexibility exercises. Begin all your sessions with a gentle and appropriate warm up, and always finish with a cool down. It is advisable to consult your doctor or midwife regardless of whether you have regularly exercised before pregnancy or whether you are starting a new fitness program because of your pregnancy.

A few guidelines exist for exercising when pregnant. It is important to exercise at a comfortable intensity and not to undertaken anaerobic exercise. Try to avoid overheating, particularly in the first trimester when your baby is more sensitive to high temperatures. Exercise wearing light, comfortable clothing and drink plenty of water. You should avoid lying flat on your back once you are more than 16 weeks pregnant; doing so may compress the important blood vessels to your heart and therefore restrict the amount of blood your baby receives. It's best to avoid sports where there is a risk of abdominal trauma, such as contact sports, horse riding or skiing.

Several medical and obstetric conditions may mean that you need to modify or stop your safe exercises during pregnancy program. These conditions include pregnancy induced hypertension (high blood pressure), ruptured membranes or an incompetent cervix. Vaginal bleeding or intrauterine growth retardation are also instances where your doctor may advise exercise abstinence. If you have a multiple pregnancy, you will need to speak to your doctor about your special exercise needs. Safe exercises during pregnancy can help you stay fit and healthy and prepare you for the rigors of birth and new parenthood.