We all know how important it is to maintain a healthy lifestyle for our general well being. Fitness takes on a whole new dimension during pregnancy, as there are a few challenges that need to be tackled. A number of factors like nausea, lack of energy, time constraints and confusion about safe exercises, are all issues that need some clarity.

A regular exercise regime will help you with the usual pregnancy bugbears like fatigue, bloating, acidity, backache and constipation. It is also a good mood enhancer, helps with insomnia and prepares your muscles for labour and birth. A sensible exercise plan will even help you get back into shape after childbirth. Need we say more!

There are certain points and precautions to keep in mind before you plan your exercise regime. Here are some broad guidelines to keep you and your baby healthy and upbeat.

Check with your doctor
It is always a good idea to check with your doctor before you start exercising. In some cases the doctor may advise you to refrain from exercise, as it may not be safe for the baby. If all other parameters are normal then exercise is always a good idea as long as you do not overdo it. It helps of course if you are already into fitness prior to your pregnancy. However, for those who are starting after conceiving, do tread with caution, as your body may not be used to sudden strain. A mild to moderate program is always a better idea in general.

Low impact exercise
Walking and swimming are generally considered safe during pregnancy. As a general rule of thumb around 30 minutes of exercise, three times a week should suffice. Gentle stretching every morning will help you loosen up and keep the joints supple. Yoga and Pilates are also good forms of exercise as long as you find a qualified trainer who is experienced in dealing with pregnancy specific exercises and is well aware of the precautions to be followed.

Toning important muscle groups
Your exercise routine should generally target the three important muscle groups that are important for pregnancy and childbirth. The abdominal, pelvic and core back muscles play a vital role in facilitating an easy labour and delivery. Strengthening the abdominal muscles will help in supporting your expanding stomach and weight, while toning the pelvic muscle will enable easy childbirth and preventing urinary problems. You can keep low backaches at bay by strengthening your core muscles that will also help in maintaining a good posture.

Avoid being stationary for long
Standing in one place for prolonged periods will reduce blood flow to the uterus while causing blood to collect in your lower legs, making you feel dizzy. So it is a good ides to keep moving your legs while standing, cooking or doing yoga. Maybe switching positions and walking in place will help you in case it is unavoidable at work or otherwise. Sitting for too long also is not a good idea as it results in stiffness and backache. So instead of sending an email or messaging your colleague at work, walk up to their workstation. Taking a slow walk after lunch for a few minutes will help in alleviating abdominal discomfort.

Hydration is important
There is a tendency to feel hotter during pregnancy as the body temperature and metabolism are higher due to the increased blood flow. Do exercise caution about getting over heated especially during the first trimester as the baby's major organs are still developing. Increase your water intake especially before, during and after exercising. Dehydration can raise your body temperature and induce contractions. Be extra cautious about exercising in hot and humid weather.

Try breathing exercises and meditation
Spend at least 10 to 15 minutes on deep breathing and meditation. It will not only help in reducing stress but also with insomnia. Breathing exercises will help you during labour and you could ask your partner to practise it with you so that he can help with the process. Both of you can even enrol for a Lamaze class if you find a qualified trainer.

How much is too much
While there are no specific guidelines for exercising, the general rule of thumb is that you should not experience shortness of breath and be able to carry on a conversation while exercising. Listen to your body for it will give you signals when it is too much. If you feel dizzy, fatigued, have palpitations or experience a pain in your back or pelvis, then stop immediately and take adequate rest. Avoid high intensity and contact sports like basketball, hockey, diving, horse riding, cycling or any exercise that involves bouncing or sudden movements.

Eat well
Exercise burns calories so do remember to nourish yourself well without worrying about weight gain. Leave the job of monitoring your weight to your doctor, as that is one job less on your to-do list!

Boost your body image
Pregnancy can sometimes make you feel vulnerable about your expanding body and you may catch yourself looking into the mirror and wondering about the rapid changes in your body. Exercising will give you a semblance of control over your body, improve the blood circulation, release feel good endorphins and alleviate stress. Your energy levels also increase and add to your pregnancy glow!

Wear appropriate clothes and footwear
It is always a good idea to layer your clothing so that you can take off layers once you warm up. Wear loose fitting and comfortable cotton clothing that breathe and make sure you wear proper footwear that gives adequate support to your feet, as they may have a tendency to swell. A bra that gives good support is also important.

As long as you do not overdo any activity, the benefits of a regular exercise will ensure that you have a smooth and healthy pregnancy. Above all do not start anything without your doctor's consent. It may be a good idea to write down your exercise plan before meeting the doctor as generally gynaecologists are quite busy and you may forget to ask certain questions. Pregnancy is a special time for you, so enjoy every moment of it and allow yourself to embrace everything that it brings into your life - the nausea, the cravings, the bloating, the pampering by family and yes even the niggles and pains. After all, you are getting a gift at the end of 9 months... a gift that you and your family will always cherish and nurture.