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Exercise and Pregnancy By Gregory Florez, First Fitness Staying physically active while you're pregnant can yield a wealth of benefits: Keeps your weight down Prevents varicose veins Alleviates constipation Gives you more energy Reduces your risk of edema (swelling from fluid retention) Reduces risk of a difficult birth However, when pregnant, always consult with your doctor before exercising and don't embark on a vigorous workout program if you haven't exercised in a long time. The best exercise choices for pregnant women are: Walking: you can adjust how fast and far you walk depending on how you feel. Swimming and water aerobics: water supports your extra weight. When you exercise, begin with an easy warm up, then stretch your hips, neck, shoulders and lower back. Avoid lying in a prone position (face-down); adjust exercises so you lie on your side. Stop exercising immediately and call your doctor if: You feel dizzy or short of breath Your back or hips hurt You feel nauseated and it won't go away or you can't stop vomiting You feel numb You experience uterine contractions or vaginal bleeding.