Pregnancy causes significant changes to a woman's body, but exercise is still a great option. Exercise benefits the mom-to-be in several ways, including a healthier baby, lowering stress, and making mom more ready for delivery.http://www.webmd.com/baby/features/exercise-during-pregnancy-myth-vs-fact Pregnancy will require a change in the intensity and duration of certain exercise and will necessitate moving towards lower impact type of exercise. How to exercise while pregnant need not be a daunting task. We'll look at some types of exercise that many pregnant women can do to benefit their and their baby's health.

Before starting an exercise program while pregnant, a woman should consult with her doctor. High-risk pregnancies and exercise during certain times of pregnancy may not be a good idea for some individuals.

1. Listen to your body on how much you should exercise.

2. Low-impact exercise like swimming and yoga are the best bets.

3. Avoid contact and high-endurance sports.

4. Stay cool while exercising by wearing light, wicking clothes.

5. Replenish fluids while exercising.

6. Replace the calories burned with healthy vegetables and fruits.

The content in this page is not a substitute for professional medical advice. Please contact your doctor before using the information presented here.

There are two types of women that become pregnant, those who exercise regularly, and those who don't. A woman who is in good physical shape and accustomed to exercise prior to becoming pregnant, does not need to stop when she does become pregnant. A woman who is not in good physical shape, and who becomes pregnant, should start an exercise program very gradually. Whichever one you are, this how-to can help.

Before starting an exercise program while pregnant, gauge your level of physical fitness. A rough guideline follows, for what you could do BEFORE becoming pregnant:

If you could jog 3 miles (or exercise vigorously for 35 minutes) without stopping and feel ok, you're in GOOD shape. If you could walk 2 miles (or do light exercise for 35 minutes) at a brisk pace and feel ok, you're in OK shape. If you didn't exercise much, you're in POOR shape.

If you're in GOOD or OK shape, exercising while pregnant will be much easier than if you're in POOR shape. But if you're in POOR shape, all is not lost, it still makes sense to exercise, provided it's done the right way.http://www.webmd.com/baby/baby-beginnings-6/exercise-during-pregnancy

How much and how often you exercise will depend on where you're at in your pregnancy and how you feel. A mom-to-be should always listen to her body and not unduly push herself to burn a few extra calories.

Women in their first trimester may be experiencing typical “morning sickness”, which generally can happen at any time of the day. Mild nausea is normal, and exercise can be undertaken at times when the woman feels like exercising. Those experiencing severe and constant nausea should not exercise and should be talking to their doctor.

The second trimester is often called the honeymoon period of pregnancy, most moms feel better and it's generally a good time to pick up the exercise regimen. If you weren't able to exercise during the first trimester, you'll need to start slowly, even if you were in good shape prior to becoming pregnant. http://www.webmd.com/baby/features/exercise-during-pregnancy-myth-vs-fact

The third trimester is the time when the baby begins to grow very quickly and the woman's body undergoes the most changes. High impact exercise, like running, will become increasingly difficult and lower impact exercise, like swimming or stationary cycling, is a better idea. http://www.webmd.com/baby/features/exercise-during-pregnancy-myth-vs-fact

Based on your level of fitness and where you're at in your pregnancy, you're ready to develop an exercise plan. Generally, if you did something before you were pregnant and you feel ok doing it while you are pregnant, then it's fine to do it. You'll just need to make sure that the level of intensity and duration do not put undue stress on your body. Pregnancy is not the time to start training for your first marathon or 100 mile bike race.http://www.webmd.com/baby/features/exercise-during-pregnancy-myth-vs-fact

Here's a list of low impact exercises that many women can do while pregnant:

1. Swimming
2. Water Aerobics
3. Stationary Cycling
4. Walking
5. Elliptical Machines
6. Yoga
7. Light Weight Lifting
8. Cross-country Skiing

Here are exercises NOT recommended

1. Contact Sports (football, basketball, soccer, beach volleyball)
2. Endurance Sports (marathons, rock climbing)
3. Horse-back Riding
4. Downhill Skiing or Snowboarding
5. Surfing

During pregnancy, a woman's body produces a hormone known as relaxin. This helps to loosen joints for delivery, but it can also increase the risk for injury during deep joint exercise such as squats and lunges. http://www.webmd.com/baby/baby-beginnings-6/exercise-during-pregnancy

Pick out the exercises that are most interesting to you. If you're not in shape, you should begin very slowly, exercising 3 times a week for 10-15 minutes each time. Be cognizant on how you feel and how you are breathing. Don't overexert yourself.

If you're in good shape, you can exercise 3-5 times a week (a couple days of rest are a good idea), and for longer intensities, up to about 45 minutes. Again, listen to your body and don't put undue stress on it.

You should not perform an exercise that requires you to lie on your back, particularly after the first trimester. If you feel nauseous or dizzy while exercising, stop. If you experience any type of bleeding or unusual pains, call a doctor immediately. http://www.webmd.com/baby/baby-beginnings-6/exercise-during-pregnancy

Write down your exercise plan and expect it to change as your body changes. Generally, you'll need to reduce your level of exercise in the last couple months of your pregnancy. Before starting your plan, take it to your doctor and make sure they agree with it.

It's important to replace your fluid loss and electrolyte loss when exercising. A sports drink like Gatorade or Powerade is an option, or you can find a suitable replacement of your own. Generally, if you exercise for less than 30 minutes and don't sweat too profusely, it's fine to just drink water.

You'll burn calories while exercising. You need to not only replace these calories but have more available to the development of your baby. Make sure to replace the calories with healthy foods, in particular, vegetables and fruits. Good nutrition is essential to your baby's health. http://www.webmd.com/baby/baby-beginnings-6/pregnancy-healthy-eating

The baby inside you is a radiator. When you exercise, your muscles also increase their heat production. That becomes a lot of heat for your body to get rid of. Make sure to exercise in a cool climate. Wear light clothes and materials that wick to help stay cool. If you feel hot, reduce your intensity or stop.

Exercise while being pregnant should be rewarding, stress-relieving, and fulfilling. Do not overexert yourself, stay cool, drink adequate fluids, and enjoy eating good foods afterward. Most of all relish in the fact that you're improving your health, your baby's health, and your chances for a great delivery! http://www.webmd.com/baby/features/exercise-during-pregnancy-myth-vs-fact