When to start exercising:

Many women often make the mistake of starting exercising during only the last three months of pregnancy (after attending ante-natal classes), but this is the wrong time to start any sports because the changes that a woman's body has already gone through means that she will be more likely to do injury to herself as well as potentially use up too much oxygen, thus depriving baby of his/her fair share.  If starting exercise late on during pregnancy, then perhaps regular walking is the best option.

The best time to start a sport or regular exercise regime is long before becoming pregnant.  If you and your partner are planning to have a baby, then this would be a good time to launch a fitness drive together (remember that dad will need to be fit enough to do his share of the running around).  When a woman becomes pregnant is not the right time to take up a new strenuous sport.

What types of exercise or sports?:  

Firstly, avoid any violent or impact sports that can cause jolting or falling.  If a woman has the habit of taking regular exercise or participating in a sport, then this activity can continue long into the pregnancy so long as there is no danger of falling or heavy jolting.  Check with your doctor to ensure that your particular circumstances allow for this activity. 

Guidelines:

General rules for exercise say that working to strengthen back muscles will assist in posture and help to support the strain caused by the growing bump.  Working on abdominal muscles also helps to support the weight and will assist during delivery.  Pelvic muscle strengthening allows for the vagina to widen easier during the birth and will aid a more rapid recovery afterwards (check with doctor about 'Kegel' exercises for pelvic strengthening).

Small amounts of regular exercising each day is better than big bursts of energy once or twice a week.

Extend the warm up and cool down periods as much as possible.

Drink plenty of water.  Drink before, during and after exercise.

Stop if any discomfort is felt.  Stop if dizzy, tired or gasping for breath.

Do not get overheated.

Do not exercise on the back (this deprives the baby of oxygen).

1. General Guidelines

2. Recommendations for Specific Sports