What exercise is safe during pregnancy?

Happily, no. Outside the sports it's recommended you avoid, how you exercise can change gradually as your pregnancy develops and according to your personal levels of fitness, experience and general health. If you have complications in your pregnancy then your doctor may well advise you to avoid certain forms of exercise that would otherwise have been considered safe, and you should certainly talk to your doctor about your exercise regime. What form of exercise it's best to undertake during pregnancy is a highly personal matter, but there are some rules that apply to all, and throughout pregnancy.

• Avoid exercising at very high altitude
• Avoid exercising in hot, humid conditions. If it's a very hot day then exercise in the morning or evening when it's cooler
• Don't overdo it. Know your limits and keep within them, if your heart is racing or you feel hot then lessen the intensity (If you feel short of breath take a break or stop and if you feel dizzy then stop immediately.
• Keep hydrated. You need to take on plenty of water before, during and after exercise/ If you feel thirsty you're already dehydrated.
• Stretch but don't overstretch. During pregnancy you become more flexible as your body changes for the growing uterus and in preparation for childbirth, so it's easier to accidentally overstretch and pull something: Be aware of your limits and keep within them.

First trimester - If you're used to exercising then you can probably carry on in much the same way you did before you became pregnant, if you feel up to it. With the exceptions of sports with a high risk of contact or falling, most exercise can be undertaken safely at this time, including running and aerobics. The important thing to remember is to be aware of what your limits are and to keep within them, don't push yourself. This isn't a time to be gunning for your personal best. Listen to your body and lower the intensity when it tells you to. Generally you'll want to keep your heart rate under 140 BPM, which you can track most easily with a heart rate monitor.

During the first trimester you may well be feeling tired, emotional, sick and generally off-peak, if so, then overdoing the exercise will only make you feel worse, whereas a moderate amount of exercise that you're comfortable with will probably give you more energy and make you feel better. Don't think "Damn, I'm just not as fast as usual", do think "Great, I'm pregnant but still getting out there and exercising". Don't worry that you'll lose form by changing your regime, the most important focus for you now should be on making a baby.

Second trimester - As your pregnancy develops and you begin to put on weight, you'll want to take the intensity down a notch or two. Some women may find that sports such as cycling and running are already becoming uncomfortable in the second trimester, others may have no problem for a while. It partly depends on when you put on weight, and how much. If you're beginning to find your usual form of exercise uncomfortable then you can switch to something lower impact like swimming, walking or hiking, water aerobics or yoga.

Third trimester - By the third trimester activities such as running, cycling and aerobics will be out of the question for most women. Any activity involving a lot of bouncing around will probably be uncomfortable and as your centre of balance changes your risk of falling increases (some women may want to add the wearing of high heeled shoes to the list of inappropriate sports at this stage). As your pregnancy progresses cycling becomes both less comfortable and more dangerous.

Very experienced runners may feel comfortable running for longer into their pregnancy, and a few will want to run very late in pregnancy. It's a very individual decision.

Again, as you feel you should change the way you exercise then look for low-impact sports like the ones suggested above. A brisk walk can be more effective than a plodding run, and exercising in water offers the body natural support. Meanwhile if you opt for yoga you'll be able to do courses tailored specifically to pregnant women. Remember that the focus of your exercise during pregnancy should be about having a healthy pregnancy and baby, not on trying to avoid pregnancy impacting on your sporting capabilities, and you should be able to enjoy exercise throughout your pregnancy.