Exercise during a healthy pregnancy is safe and recommended. Benefits include increased energy, better muscle tone and blood circulation, reduced leg and back pain, better posture, better sleep and an easier delivery.* However, before starting an exercise program, all pregnant women--fit or sedentary--must receive clearance from their doctor. 

  Experts recommend a regular exercise schedule of mild- to moderate-intensity activities performed three days a week. An irregular schedule is not recommended. The best choices for exercise during pregnancy are stationary cycling and swimming because they are non weight-bearing activities. 

  Points to remember during each trimester are: 

• 1st trimester - Try not to get overheated. Drink plenty of fluids before, during and after exercise. 
• 2nd trimester - You should no longer be doing exercises on your back, which means you will need to find alternate ways to work your abdominal muscles. 
• 3rd trimester - Avoid rapid changes in direction. Decrease the level of intensity of exercise to allow you to stay active up to delivery. 

  Because the growing fetus causes a shift in your center of gravity and hormonal changes cause your ligaments to stretch, injury during pregnancy is more likely. See your doctor immediately if your activities result in any of the following symptoms: pain, especially in your back or pelvis; racing or irregular pulse; shortness of breath; dizziness; vaginal bleeding; discomfort when walking.*

*The American Dietetic Association's Complete Food & Nutrition Guide by Roberta Larson Duyff, MS, RD, CFCS