Exercise can provide many benefits - both physical and psychological. During pregnancy regular exercise can improve posture, lessen common discomforts and enhance one's appearance and sense of well-being.

One's fitness level prior to pregnancy determines what exercises should be performed during pregnancy. Given the change in center of gravity and balance during pregnancy, one should not take up new strenuous sports, especially ones with jerky or high-impact motions. Activities such as snow skiing, surfing and water skiing may be dangerous during pregnancy. Walking and swimming are encouraged during pregnancy.

General recommendations for safe and effective exercising should be followed during pregnancy.

• Be sure to warm up and cool down.
• Drink plenty of water before, during and after exercise.
• Monitor your heart rate. The extra weight of pregnancy will make the heart work harder even if exercising at a slow pace.
• Stop exercising if symptoms of dizziness, shortness of breath, rapid heartbeat or pain appear.

Some special considerations during pregnancy include:

• Avoid exercises that require lying on the back for more than a few minutes.
• Avoid deep knee bends, full sit-ups, double leg raises and straight leg toe touches. Tissue connecting leg and back joints is especially sensitive to injury during pregnancy.