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Exercising during pregnancy is vital. It helps keep your muscles supple and helps your body cope better with the demands of pregnancy.

When you first start exercising, it is important that you start slowly, gradually building up what you do. It is far better to opt for the little and often approach, rather than doing occasional big bouts of exercise. It is also crucial that you choose something you enjoy and that isn't a chore. Do not take up a new sport during pregnancy, just continue with one you have been enjoying before you became pregnant. You can also increase the amount of walking you do daily.

As a rough average, 30 minutes of exercise a day is ideal, or 15-20 minutes when you are pregnant.

If you have never exercised before and are out of shape, then it is recommended that you speak to your doctor. To subject your body to a sudden bout of exertion which it is not used to, may have adverse effects

How to exercise - some ideas:

1. If you want to improve your health during pregnancy and you are starting an exercise program, do so gradually and be careful not to over exert yourself.

2. Listen to your body. If your body is tired and wants you to reduce your exercise levels, it will give you its own signals that it is time for you to do so.

3. Never exercise to the point of exhaustion or breathlessness. This is a sign that your baby and your body cannot get the oxygen supply they need.

4. Wear comfortable exercise footwear that gives strong ankle and arch support.

5. Take frequent breaks and drink plenty of fluids during exercise.

6. Avoid exercise in extremely hot weather.

7. Avoid rocky terrain or unstable ground when running or cycling. Your joints are more lax in pregnancy and ankle sprains and other injuries may occur.

8. Contact sports should be avoided during pregnancy.

9. Weight training should emphasise improving tone, especially in the upper body and abdominal area. Avoid lifting weights above your head and using weights that strain the lower back muscles. Weight training should be done with extreme caution in pregnancy, and you may like to consider a different form of exercise for the short period of your pregnancy.

10. During the second and third trimesters, avoid exercise that involves laying flat on your back, as this decreases blood flow to your womb.

11. Include relaxation and stretching before and after your exercise program.

12. Eat a healthy diet that includes plenty of fruits, vegetables and complex carbohydrates.