Kenneth Gardner

Although you may not feel like moving at all, most women benefit greatly from exercising throughout their pregnancies.

In the past, doctors feared that the jarring motions involved in exercising could damage the foetus and prescribed that pregnant women spend the nine months prone on the couch, resting comfortably. However, with the turn of the information age, pioneers such as James Clapp, M.D and Elizabeth Noble have proven that exercising actually makes for an easier pregnancy and delivery.

A study carried out by Dr. Clapp, involving 500 pregnant women, revealed that those who were involved in exercise delivered a healthier baby with a stronger foetal heart rate. Even more fascinating is the fact that of the women who exercised, their time spent in labour was shortened by one-third with 65 per cent of the women delivering in four hours or less. In contrast to when you're having fun, when you're in labour, every extra hour seems like an eternity.

The benefits of exercising during pregnancy are paramount (if complications don't limit your ability to exercise through your pregnancy). Exercising during pregnancy can help you:

Feel better by releasing endorphins (naturally occurring chemicals in your brain).

Relieve backaches and improve your posture by strengthening and toning muscles in your back, buttocks and thighs.

Reduce constipation by accelerating movements in your intestine.

Prevent joint problems by activating the lubricating synovial fluid in your joints.

Sleep better by relieving the stress and anxiety that might make you restless at nights.

Look better by increasing the blood flow to your skin, giving you a healthy glow.

Prepare your body for birth. Strong muscles and a fit heart can greatly ease labour and delivery.

Regain your pre-pregnancy body more quickly. You will gain less weight if you continue to exercise.

Before starting an exercise programme it is recommended that you check with your doctor to ensure that you are free from any existing medical condition that would make exercising harmful to you and your baby. If your doctor approves, you can start exercising at a level that does not cause pain, shortness of breath or excessive tiredness. You may then gradually increase your activity and, if at any time you feel uncomfortable, short of breath or very tired, you should stop and reduce your exercise level.

When deciding on exercises to add to your programme, be sure to consider exercises that offer comfort and do not require extra weight. Many women enjoy activities such as dancing, swimming, aerobics, stationary cycling or walking. Try for a combination which includes cardio (aerobic), strength and flexibility exercises and avoid bouncing. Try to avoid activities that may increase your risk of falls or injuries, such as contact or vigorous sports. Even mild injuries to the stomach areas can be considered serious when you're pregnant.

Here are some basic exercise guidelines to follow during your pregnancy.

If you're starting an exercise programme, you should start very slowly and be careful not to overexert yourself.

Monitor your heart rate and breathing. Heart rate should not exceed 140 beats per minute.

Avoid exercising in hot, humid environments. Your body temperature affects the baby, and it is critical that neither of you become overheated.

Wear comfortable exercise footwear that gives strong ankle and arch support.

Take frequent breaks and drink plenty of fluid during exercise.

Avoid rocky terrain or unstable ground when running or cycling.

As the pregnancy progresses, reduce the intensity level of the exercises.