So what can you do?

As I will get into more nutritional tips later in the article, it is important to note here that what and when you eat is very important for your exercise routines as well as overall pregnancy. Prior to exercising, you should consume high carbohydrate snacks like crackers, bagels, juice, nuts or fruit, for example. Remember to consume enough healthy calories throughout the day. The demands of pregnancy require 300 extra calories per day plus the caloric requirement of the activity. Drink plenty of fluids before, during, and after exercise to help prevent dehydration. You should also wear light, cotton clothing that breathes. Overdressing contributes to overheating during exercise. No wraps or weight belts on stomach.

Your exercise routine can be daily, and should incorporate some deep breathing and relaxation exercises like Yoga. For your muscular endurance exercises concentrate on strengthening the thighs, chest, shoulders, upper and lower back, buttocks, abdominal and pelvic floor muscles. You should modify the intensity of the exercises and lower the weight load you normally would lift. Try to do sets that are more than ten reps this will insure you not using heavy weights. Use mostly stationary machines (less vulnerable to injury) as opposed to free weights.

After the 1st trimester, refrain from abdominal crunches or any strength exercise while lying on the back. This supine position may restrict blood flow by the enlarging uterus. If you are lying on your back and symptoms occur such as dizziness, nausea or shortness of breath, roll to your left side.

Stretching is important. Specifically, stretch the inner thighs, lower back, hamstrings, chest and calves.

Of course, what you eat is very important for both mom and baby. When incorporating a fitness routine, it is even more so important to maintain good nutrition. What is right for you may be very different then what is right for another, hence, getting advice targeted specifically for you and your body is important. My biggest concern is when woman do not want to "gain a lot of weight" during their pregnancy and do not eat what they should in order to get the nutrients they need, especially since your caloric intake increases along with your physical activity.

During your 1st trimester, eat a healthy, well balanced diet that includes adequate protein, vegetables, fruit, grains and dairy products. Many women feel queasy or nauseated during the first trimester. Eating small meals throughout the day and dry crackers when you feel sick may help. Because nausea and vomiting can occur during this time, weight loss may result and is not uncommon in the first months of pregnancy. Eating a variety of nutrient-dense foods, consuming adequate calories and taking a prenatal vitamin daily is essential.

During the 2nd trimester, your appetite may begin to increase. Requirements for calories, vitamins, minerals and protein also increase significantly. Continue wearing a variety of nutrient-dense foods and taking your prenatal vitamin. Limit sweets and junk food.

Continue to eat well-balanced meals and nutritious food in the 3rd trimester. Avoid overuse of salt and drink plenty of water to help reduce swelling, prevent hemorrhoids and avoid constipation. Eat plenty of fresh fruits and vegetables.

There are many books, articles, classes, professionals and websites that provide you with the right way to exercise and eat right during your pregnancy. Get educated, protect yourself and your baby, and exercise right!