How to stay fit and healthy while pregnant

If you're looking to stay healthy and keep your body as strong as possible during your pregnancy, here are a few options that are safe and effective.

Staying healthy when you're expecting a child doesn't require too much adjusting of your regular workout routines for most women. Women who are already maintaining their physical fitness can typically continue these habits throughout the first and second trimester. However, there are several workouts to avoid entirely during some of the second and all of the third trimester, including those targeting core muscle groups.

Prenatal yoga is an ideal way to strengthen and stretch your muscles and improve your circulation. The right program should have little to no impact on your joints, which is particularly important when you are already carrying extra weight.

• During your first trimester you can safely attend a regular yoga class, but make sure your instructor knows you're pregnant in order to help you adjust positions if necessary.
• During your second and third trimesters, you'll need to hold your poses for shorter periods of time and rely on a wall or a chair for balance during standing poses. Skip positions like the downward facing dog during your third trimester to avoid injury and loss of balance.

While you certainly can continue regular strength training during most of your pregnancy, water aerobics is a good alternative if you aren't interested in lifting weights or you want a low-impact routine.

• The water will help support your back, legs and belly so you feel less pressure. Several studies have shown that practicing water aerobics can actually help during labour.
• Remember to wear a supportive swimsuit and drink plenty of water before, during and after your water aerobics routine.

Walking is a simple but very safe and effective way to stay healthy during your pregnancy.

• It burns calories, increases energy and keeps your heart healthy. Depending on your skill level and current fitness level, you can even jog if you're comfortable.
• If jogging isn't your thing, a speed walk or even casual strolls after dinner can be beneficial in helping your body digest meals and reducing heartburn. Aim for at least three 20-minute walks per week.

Keeping your body healthy during pregnancy will be beneficial in the delivery room and can help speed your recovery following child birth.

• You'll have an easier time sticking to a routine if you choose an exercise program that's enjoyable, and thankfully, there are plenty of pregnancy-friendly workouts available.
• Just remember to listen to your body, and stop if you begin to feel lightheaded, experience cramps or feel too uncomfortable to continue working out.