Don't avoid the gym, pool, or other favorite fitness hangouts just because you're pregnant. Exercise will not only make you feel better, it can tone muscles that will be getting a workout in labor and delivery. Feeling alarmingly large among the gym babes? Try mixing up your routine with something new like hiking, golf (sans cart), or a prenatal exercise class.

So how much exercise is too much? It depends upon your prepregnancy fitness level. If you were swimming an hour each day before pregnancy, there's no reason not to continue that routine if you have your provider's blessing. On the other hand, don't start training for a marathon if your notion of exercise is walking into McDonald's instead of using the drive-thru. The rule of thumb for women in pregnancies that are not high-risk is that thirty minutes of moderate exercise daily is ideal.

Benefits

If you weren't into a regular fitness routine before pregnancy, exercise could be the least appealing thing you can imagine right now. Try to set your distaste aside for a few moments and consider the benefits a regular workout provides:

Energy up. Stretching and moving daily boosts your energy level and calms your mind.

Postpartum weight down. It will be easier to work off your pregnancy weight after the birth if you already have a regular routine.

Ease your aches and pains. Exercise that promotes strength and flexibility can prevent or diminish lower back pain, muscle aches, and other complaints of pregnancy.

Positive mental attitude. Feeling fit can improve your self-image.

Staying Active

Exercise doesn't have to be complicated, expensive, or technically difficult. It can be as simple as tossing a ball with the kids in the backyard, taking the dog on a brisk walk each evening, or swimming or even walking laps in the local pool. Thirty minutes of regular, heart-pumping activity started and capped off by a good stretching routine is all it takes to benefit you and baby. Above all, make sure it's an activity you enjoy or do in good company so you will look forward to it.

If you thrive on routine and feel more likely to get moving if you have a set schedule, check out your local YMCA, hospital, or community center for a prenatal exercise class. Water exercise programs are also a good low-impact way to get fit. Even if your class is tailored toward moms-to-be, check with your doctor first.

Precautions

While exercise can be a boon to your body and baby, there are basic steps you should take to stay safe. First and foremost, run your routine by your provider to get a medical stamp of approval. If you're new to working out, start slowly. Be attuned to your body's signals and stop immediately if you experience warning signs such as abdominal or chest pain, vaginal bleeding, dizziness, blurred vision, severe headache, or excessive shortness of breath.

Dress in supportive, comfortable clothing that breathes well and braces your belly and other parts of your expanding anatomy. If your feet have swollen past the comfort level of your old gym shoes, invest in a bigger pair. Drink plenty of caffeine-free fluids before, during, and after your workout to remain well-hydrated, and try to work out in a climate-controlled environment to avoid a sharp rise in core body temperature, since overheating can be hazardous to a developing fetus.

Kegels are one exercise every pregnant woman should know and practice. They strengthen the pelvic muscles for delivery and can improve the urinary incontinence (or dribbling) that some women experience in pregnancy. What's a Kegel? Tighten the muscles you use to shut off your urine flow, hold for four seconds, and relax. You've just done your first Kegel. Try to work up to ten minutes of Kegels daily.