Guide to safe pregnancy exercise

Aerobics

Avoid high-impact aerobics as it puts too much strain on your joints. Low-impact aerobics should be fine during pregnancy, but find an antenatal class if you can. If you're continuing with your usual class, tell your instructor you're pregnant.

Aqua aerobics

A mixture of swimming and low-impact aerobics, this is popular in pregnancy as the water supports your weight and gives you a better range of movement. Lots of swimming pools have aquanatal classes, too. These are often run by midwives, so are very safe.

Cycling

As long as you keep it gentle and don't put yourself at risk of falling off, this is good exercise as it improves stamina and muscle tone.

Dancing

This is particularly good for improving general stamina, but keep it gentle and avoid any movements which may strain your back. Don't allow yourself to overheat or get too breathless and stop for plenty of rests.

Golf

As golf involves lots of walking, this is excellent pregnancy exercise, but take care not to strain your back when you swing. The best way to do this is to stick to half-swings and warm up before each shot.

Jogging

If you're not a regular jogger, now is not the time to take it up! If you already jog it's safe to continue, but you may need to take it more slowly. Wear a supportive bra and shock-absorbing trainers.

Swimming

A great all-round exercise and easy to do in pregnancy, no matter how big you get. It increases stamina, tones up muscles, keeps you supple and is relaxing, too.

Tennis

Good for stamina and muscle tone, but don't play with anyone who hits the ball too hard!

Walking

This is an excellent low-impact exercise which will build up your stamina, improve your breathing and help your posture. Walk to the shops instead of driving or go for strolls in the park.

Yoga

This is popular in pregnancy because it stretches your body and helps you to relax at the same time. Some YOGA positions are not suitable while you're expecting, so try to find a class for pregnant women if you can.