Studies have shown that women who have good fitness levels and exercise throughout their pregnancy may actually find that they have an easier and more rapid labour, lose their extra weight more easily after the birth and also suffer less from postnatal depression.
Obviously some forms of high-level exercise may not be advisable during pregnancy - contact sports and heavy weight training for example. Light weights for the upper body are fine to continue but it is not the best time to begin using them. Lifting them above your head should also be avoided.
It is not just weights that should not be taken up just for pregnancy, a general rule is that regular exercisers may need to moderate their routine, but people beginning exercise to coincide with pregnancy should take things relatively easily.
Regular and gentle exercise is fine, though you should avoid any exercise which requires you to lie on your back as this position restricts blood flow to the baby, also be sure to have breaks and keep hydrated with fluids.
It is also important to stretch before and after exercising and you should avoid becoming breathless - a state you may reach more quickly while pregnant.
Another common complaint is back pain or discomfort, a lot of exercises can aggravate this but swimming is a good all round exercise.
After Pregnancy
Time is a big factor once your bundle of joy has arrived and it can be difficult to fit exercise into your day - but there are ways around this. Instead of a solid ½ hour workout you can break the activity up into 10 minute chunks that are spread throughout the day. You can do weights, stepping or sit-ups for ten minutes whenever you can fit them in, for example. If you build exercise into your daily routine in this way then it will become something that you do as a matter of course. If you promise that you will make time for exercise later, the chances are that you will never get around to it!
It is also important to remember that although it may be tempting to throw yourself into exercise full throttle once your body is your own again - you still have to ease yourself into it gently! You will probably be able to judge when you feel physically ready.
Swimming is still a great activity post pregnancy and can also provide a good opportunity to have some relaxing time on your own. Walking is also a good way to ease exercise into your day and it is easy to do and if you take baby along in the pushchair it has the added bonus of lulling him/her to sleep!
It is important to be realistic about how quickly things will return to normal after the birth so that you don't become disheartened. You may be one of the lucky ones who 'ping' back into shape and into those pre-pregnancy jeans, but the chances are that you won't. And remember that even those celebrities like Catherine Zeta Jones and Cindy Crawford who appear back on the scene looking sickeningly streamlined, have actually worked hard to get back into shape, usually with the help of a personal trainer to spur them on and guide them. If this is a luxury you can't afford there are still ways to achieve your goals - be determined to succeed and build exercise into your new routine.
But the most important thing is to enjoy your time as a new mum!
