A recently released study by researchers at Naval Medical Center Portsmouth (NMCP), VA, stated that when performed properly, exercise is highly beneficial for pregnant women. Aerobics, resistance training and swimming were among the top exercise choices to keep pregnant women fit throughout the nine months.

In previous years, physical activity was frowned upon because people thought it could be potentially harmful to the developing baby

The study was published in the August 2009 issue of the Journal of the American Academy of Orthopedic Surgeons and spans 10 years of global research. It is co-authored by Marlene DeMaio, director of research, NMCP’s Department of Orthopedic Surgery and associate professor, USUHS Department of Surgery.

Pregnant women who have never exercised before need to start slowly and use caution to not over exert themselves.

The following provides some safety tips for exercising during pregnancy:

•  Never exercise to the point of exhaustion or breathlessness. This is a sign that the baby and body are not getting the oxygen supply they need.
•  Wear comfortable exercise footwear that gives strong ankle and arch support.
•  Take frequent breaks, and drink plenty of fluids during exercise.
•  Avoid exercise in extremely hot weather.
•  Avoid rocky terrain or unstable ground when running or cycling. Joints are more lax in pregnancy, and ankle sprains and other injuries may occur.
•  Contact sports should be avoided during pregnancy.
•  Weight training should emphasize improving tone, especially in the upper body and abdominal area. Avoid lifting weights above the head and using weights that strain the lower back muscles.
•  During the second and third trimesters, avoid exercise that involves lying flat on back as this decreases blood flow to the womb.
•  Include relaxation and stretching before and after an exercise program.

The best exercises during pregnancy are swimming, brisk walking, indoor stationary bike, or the elliptical machine. Low-impact aerobics can also be helpful in maintaining a healthy body.

Using the tips above, and a sensible nutritional plan, pregnant women can reap many health benefits from moderate exercise, before and during pregnancy, which will last long after the nine months is over. Caution is still advised, and it's best to check with a doctor before starting any exercise program.

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