Not too many decades ago, expectant moms were treated as though they were frail, fragile and in need of extra protection.

Legend has it that back in the day, boy scouts would offer to hold pregnant women's elbows as they crossed the street. Doctors warned moms-to-be that there were dangers in overexertion, and many moms took to their beds for most of their pregnancies just to preserve themselves. They were cautioned not to raise their arms over their heads or lift anything heavier than a gallon of milk.

Now, after years of research, we've learned a lot more about the benefits of pregnant women getting regular, vigorous exercise, unfortunately for those of us who would rather go the couch potato route.

Studies show that moms-to-be who exercise regularly are more likely to experience shorter labors, have fewer complications during labor, and have quicker recoveries after birth. Babies of exercising moms are less likely to be premature or experience complications. Regular exercise may also help to prevent maternal gestational diabetes and hypertension (high blood pressure) - two serious problems that sometimes show up during pregnancy.

Exercise delivers other benefits, too: It can help keep your weight gain to a healthy level; restore your energy; ease backaches; protect against constipation; and strengthen your pelvic area so you're less likely to leak urine later.

Instead of tiring you out, taking a refreshing walk, going for a swim, or getting a good workout at the gym can increase your body's catecholamines and endorphins, those "feel good" hormones that help to lift your mood and stave off depression.

A Few Precautions

You'll need to exercise a few precautions when you engage in any physical activity.

Don't press yourself to the point of exhaustion and being so out of breath you can't talk. That could signal that your body's delivery of oxygen to your baby is being impaired.

Avoid exercises that put a strain on your lower back or legs, or require that you lie flat on the floor. That position will cause your uterus to compress arteries and veins.

Don't try to strengthen your abs in hopes of helping your labor. Abdominal muscles often divide themselves down the middle during pregnancy, and putting pressure on them will only make them spread apart even more. Instead, focus more on doing Kegels (see below.)

Also, keep in mind that your balance is shifting, so riding a stationary bike may be safer than, say, cycling on the road, especially during the latter months of pregnancy.

Try not to get overheated for long periods of time, since your baby's temperature can start to climb, too. Don't practice yoga in a room hotter than 100 degrees or marathon-train under a scorching sun. (We lazy gals wouldn't do that anyway, would we?)

After week 20, rougher competitive sports, like kickboxing, rugby or field hockey aren't recommended because of the risk of your belly taking a direct hit. Plus, you don't want to strain your ligaments in a fall.

Remember, if you're starting a new fitness program, start slow and easy. Don't try to do too much too quickly, or you'll end up being sore and achy the next day. Respect your body's limits.

Always warm up with some gentle stretches for at least ten minutes before a vigorous routine, and cool down, drink water and relax for five to fifteen minutes after.

Basically, always use your common sense. Make sure your activity is fun and relaxing, stop if anything or just doesn't feel right.

Great Ways to Work Out

Here's a list of some great ways to keep moving when you're pregnant (and even when you're not):

Walking or jogging

Walking is by far the exercise of choice for pregnant women. You can do it anywhere for free, and if you take an hour walk once a day, working up to hiking higher inclines and at greater speeds you'll be in terrific shape in six weeks or less. Add light wrist weights and pump your arms at the same time when you're ready to increase the challenge level.

To get walking, all you really need is a pair of well-fitting shoes (you may need a half-size larger than normal) that give your feet good arch support.

If you've never walked regularly before, start slowly, in 15-minute increments at first. Work towards building up your time to 20 and 30-minute stretches, and taking walks more often.

If walking irritates your breasts, invest in a maternity bra with good support, or wear two bras (one on top of the other) to help hold things down. Try a sprinkle of talcum powder around your chest and armpits before you put your bra on. Choose pants that are made out of natural fibers that don't chafe, and have a pocket (to hold your keys or cell phone) and won't slide down over your stomach as you move.

As you cruise your neighborhood, take along your camera -- you can also use your exercise time to add visuals to your pregnancy journal! Vary your route to keep things interesting.

Also try integrating walking into your workday. If you take a bus or subway, get off a few stops sooner. If you get time off for lunch, take a quick stroll before or after you eat.

A walk after dinner is also a good habit to get in to. Moving around will help your food digest, and that could ease your heartburn, the discomforts of bloating and "trapped wind." Bring along your partner-- pregnancy can make dads put on weight, too!

Yoga

Yoga is the ancient Indian practice of stretching, holding and repeating poses and movements with regulated breathing.

Practicing yoga promotes better circulation, will increase your flexibility and may help relieve a number of pregnancy-related discomforts. Some poses are particularly good for helping you align your posture and strengthen your back, hips and legs, which will prevent strain now and get you in shape to pick up a baby later.

It's best to sign up for a prenatal yoga class, rather than trying to teach yourself poses by reading a book or watching a video. Avoid assuming any posture that is uncomfortable, and any that puts stress on your abdominal muscles, such as double leg lifts. Some yoga experts also caution against doing twists and inverted poses such as shoulder stands.

Yoga can be most beneficial to your aches and pains if you practice regularly first thing in the morning, and again before you go to bed. Practice standing and sitting with proper alignment, deep breathing and PC muscle-exercises (Kegels) anytime!

Swimming

Swimming is a great way to get low-impact exercise without straining your back, legs, or risking losing your balance or overheating. Plus, now you're supposed to look large in a bathing suit!

If you've never gone swimming before, now is a great time to take a lesson, because your extra buoyancy will make you float! Lessons can also be a good way to improve your stroke.

If you don't have a pool or a pool membership, do a little research to find a clean and reasonably priced pool nearby. YWCAs, local colleges and hotels can often offer very reasonable monthly rates or passes.

Most pools expect you to bring your own towels, goggles, flip-flops and shampoo (and bathing suit, of course), and you'll probably also want to bring your own hairdryer, body soap and moisturizer.

Before you swim, protect your lustrous pregnancy hair with a swim cap. If you have long hair, lightly apply coconut oil to the ends, wet your hair down in the shower and twist your hair into a bun under the cap.

Once you get in the water, try swimming simple laps, alternating freestyle, the backstroke and the breaststroke. Add variety to your pool time by adding toys like kickboards, flippers and noodles to your laps, or try classes like water aerobics and water ballet. Set goals for yourself, like increasing your time, speed and/or distance. Try to keep moving for at least a half an hour every swim.

If your pool has a hot tub, sauna or steam room, stay away, since every degree your body temperature goes up raises your baby's temperature by two; plus, hot tubs are great breeding grounds for bacteria that cause yeast infections and itchy skin rashes, and right now your skin is more vulnerable to those critters.

Stationary machines: bikes, stair-steppers, rowers, ski machines

The main benefit of exercising on a machine in one place is that you don't have to worry as much about losing your balance. You can also exercise even when it's raining outside, and your body gets less jostling than with aerobics or jogging. You can also get away with reading magazines and watching television while you exercise, which can provide a welcome mental break.

Rowing machines, when used with proper form, can be great exercise, providing cardiovascular benefits and strengthening your arms, back and thighs. Just be careful to keep your back straight and your abdominal muscles relaxed while you row.

The downside to any kind of stationary machine, though, is that workouts can quickly become boring and repetitive, and they're best at training you to be good at the machine-not for being flexible for real-life situations. But, a machine is better than no activity at all. Just don't make a machine the only focus of your physical fitness efforts.

Exercise balls

An inflated fitness ball (that can later serve as a birth ball) can be used a number of ways, such as helping you to build core body strength and balance, and to maintain your flexibility. Sitting on a ball for 20 to 45 minutes each day will help you gently increase strength and flexibility in your back and hip and thigh muscles.

You can also drape yourself over the ball facing downward to relieve spasms in your lower back. And lift dumbbells or strapped on wrist and leg weights in a variety of positions.

Resistance training

If you lift weights, there's no need to stop because you're pregnant. Weight-bearing exercise increases bone density and will help your body prepare for the physical tasks of late pregnancy and labor. Plus, being strong can really come in handy (and make you look great in shorts and a tank top).

If you've never tried weights before, make a personal training appointment with a trainer certified to work with pregnant women to show you proper form for lifting and help you design a routine to meet your goals.

Generally, you'll start with lightweight dumbbells and slowly graduate to heavier versions, usually doing three sets of 10 to 20 repetitions, three times a week, at whatever weight pushes the limits of your endurance. You want to be careful not to overextend beyond your natural range of motion, because pregnancy hormones soften up your ligaments, making them more prone to injury.

Adding extra weight to your wrists as you walk can also deliver rapid muscle firming and increased flexibility. Exercises with wrist weights works better than dumbbells if you're suffering from pregnancy-related carpal tunnel syndrome that makes grasping uncomfortable.

Dancing

Dance is a great way to keep your heart and muscles in shape and help you maintain your balance and flexibility, plus everyone loves a pregnant dancer. It can also be a way to get other family members off the couch. If you dance, keep it up, and consider adding new spice: a class in salsa, belly dancing, tango, flamenco, clogging, ballet, burlesque, African or ballroom.

Moving with purpose

Even if you can't get outdoors or to the gym, you can still keep moving. Scrubbing the bathroom or kitchen floor on your hands and knees is a good way to take the baby-belly pressure off your front while stretching and strengthening your lower back. It also gives you advanced practice for a very effective birthing position.

Scouring a stove top can get your biceps and triceps moving. Whenever you have to scrub, do it vigorously and in good form (and with proper ventilation). In fact, whenever you have a chance to move, give it your all: power-walk to the post office, chest-press the groceries, lift the laundry five extra times, rake the leaves and dig in the garden for a solid hour to get your blood moving. Consider your couch the enemy and one big no-fun zone.

Kegels

Kegels are exercises to strengthen your pelvic floor that you can do anywhere, even standing in a grocery line! Contract and release the muscles of your pelvic floor (as though you were going to halt your urine flow) with as many repetitions as you can throughout the process of the day. Doing that will increase circulation and strength in your lower half, and it may help to protect you from incontinence later.

Special Precautions

Seek your health care provider's recommendations for exercising if you have been diagnosed with a heart condition; lung disease or asthma; are in danger of having a premature baby; have weak cervix or have had cerclage (stitches to your uterus); you're carrying multiples; you've experienced bleeding during your 2nd or 3rd trimesters; your water has broken; or have been diagnosed with hypertension (high blood pressure).

Be sure to keep your body well hydrated when you exercise by drinking lots of water. And, stop exercising immediately and contact your health care provider if you experience any of the following symptoms: vaginal bleeding; shortness of breath; dizziness; headache; chest pain; pain or swelling in your calves; fluid trickling or gushing from your vagina; muscle weakness; or any other unusual sensations.

About the Authors
	Sandy Jones and Marcie Jones are nationally-known pregnancy and baby care experts and best-selling authors. Their pregnancy book: Great Expectations: Your All-in-One Resource for Pregnancy & Childbirth, is available from Barnes & Noble.com. Click here to buy your copy today!