When you’re pregnant, fitness brings with it a fresh set of challenges. You may feel more fatigued, and it can be increasingly difficult to move around. But a smart, safe exercise program is one of the very best ways  to prepare for labor—and to start your child’s  life off right.

The American College of Obstetricians and Gynecologists (ACOG) says exercise has myriad benefits for both mother and child. For mom, regular physical activity improves circulation and boosts mood and energy. Exercise can
also help fight side effects of pregnancy, such as constipation, bloating and swelling.

Strengthening the back, butt and thigh muscles can relieve backaches brought on by the added weight at the front of your body. ACOG points out that physical activity can help prevent or treat gestational diabetes, which
is when the mother’s blood-sugar levels spike during late pregnancy. And improving stamina and strength can facilitate easier labor and delivery and a faster recovery.

When mom benefits, baby benefits too. The fetuses of women who exercised had lower heart rates, proof of cardiac health, according to study results announced at the American Physiological Society’s annual conference
last year.

Work Out Wisely
Before starting an exercise program, talk to your doctor about the best activities for your fitness and health level, and how to move safely. Use common sense and pick low-impact aerobic or strength-building exercises such as walking, swimming, yoga and hiking. If you were a runner before becoming pregnant, you can likely continue the sport with some modifications, such as shorter distances and a slower pace. Avoid exercises that require you to lie flat on your back during your third trimester, because excess pressure on the vein that supplies the uterus can restrict blood flow.

Keep in mind that as your belly grows, your center of gravity will shift. Your lung capacity will also be reduced as the uterus pushes upward. Pregnancy is not the time to push yourself or to set a personal record, but simply to get the body moving, so aim for 30 minutes of physical activity nearly daily.