Prenatal Excersise Tips:

Avoid injury or overexertion with mild to moderate exercise.
Staying fit during pregnancy is an important part of feeling your best. If yours is a low-risk pregnancy, and your doctor approves, you can continue to exercise and derive health benefits even from mild-to-moderate exercise routines. The American College of Obstetricians and Gynecologists recommends following these guidelines to ensure a healthy pregnancy for you and your baby.

• Stay consistent Exercise regularly (at least three times a week) -- not intermittently. Exercising three days a week is a good routine. Keep your exercise regimen in the mild-to-moderate range.

• Easy does it Avoid activities that require jumping motions or sudden changes in direction because these may strain your joints and injure you.

• Watch your back Don't exercise on your back after the first trimester. Also, avoid prolonged periods of motionless standing. Both actions can reduce blood flow to the uterus.

• Don't overexert yourself Be aware that you have less oxygen available for exercise. Stop exercising when you become fatigued, and don't exercise to the point of exhaustion.

• Keep your balance Avoid exercises that could cause a quick loss of balance or mild trauma to the abdomen.

• Eat a good diet Be sure you eat an adequate diet that allows you to gain 25 to 35 pounds over the nine months. Most pregnant women require an additional 300 calories a day. If you exercise regularly, you will probably require more. Include plenty of carbohydrates in your diet, as pregnant women use up this fuel source more quickly during exercise than nonpregnant women.

• Drink up! Drink plenty of water to keep you hydrated and prevent overheating. Water is essential for virtually every function of the body. The average person needs eight 8-ounce glasses a day. Drink with meals, as well as before, during and after exercise. During exercise, cold water is more readily absorbed.

• Get comfortable Wear comfortable, cool, and supportive clothing in layers