Healthy women with uncomplicated pregnancies should engage in physical activity, including some sort of cardiovascular workout, muscular endurance exercises and flexibility.

To reap the benefits of exercise, women should perform 30 minutes of mild to moderate intensity aerobic activity at least 3 times per week as well as weight bearing exercises targeting all major muscle groups including the core.

Benefits to Mom:

1. reduced risk of developing gestational diabetes
   

2. experience an improvement in their well-being
   

3. reduced constipation
   

4. fewer leg cramps
   

5. a quicker return to pre-pregnancy weight
   

6. reduced risk of developing pregnancy-induced hypertension (high blood pressure)
   

7. increased sense of control over your pregnancy and your changing body
   

8. improved self imagine
   

9. decreased incidence of loss of bladder control during pregnancy and postpartum
   

10. reduction in bone density loss while breastfeeding
    

11. reduction in common pregnancy complaints such as hemorrhoids and back pain.
    

Common Pregnancy Complaints and How Exercise Can Help:

Exercising during pregnancy may actually help alleviate these common aches and pains:

1. Lower back pain (due to the extra weight you are carrying, poor posture and pelvic widening)
   

2. Upper back pain (due to the rounding of your shoulders from extra breast weight)
   

3. Carpal tunnel syndrome (usually caused by the extra swelling that comes with water retention and weight gain)
   

4. Leg cramps (usually caused by dehydration or calcium deficiency)
   

5. Leg swelling (caused by water retention)
   

6. Incontinence (caused by the weight of your baby on your bladder and the hormonal changes that cause pelvic widening)
   

Can you afford NOT to exercise during pregnancy?