If you’re feeling more tired than usual, or your back has started to ache, the last thing you’ll want to do is start an exercise routine. But, working out can ease your discomforts, help you sleep better and increase your stamina. If you need one extra nudge: exercising also can make it easier to return to your pre-pregnancy weight.

But what do you need to think about before lacing up your sneakers?

Under certain circumstances exercising during pregnancy may not be safe. These include: heart or lung problems, high blood pressure, vaginal bleeding or cervical problems, or if you are at risk for preterm labor. If you’re having any of these problems, be sure to check with your doctor before you begin. 

If you haven’t exercised in a while, start gradually. Begin with just a five minute session and increase it by five more until you’re working out for 30 minutes. If you exercised regularly before pregnancy, ask your doctor if you can continue working out at the same level. 

Hospitals and fitness centers often offer prenatal yoga or other exercise classes specifically designed for pregnant women. You can also try:

• Walking
• Swimming or water aerobics
• Low-impact aerobics
• Stationary biking
• Light strength training
  

Steer clear of high-risk activities such as contact sports, heavy weight lifting and anything where you can fall.

Stay hydrated, warm up and cool down, and be sure to pay attention to your body. Call your doctor if you experience any of the following:

• Chest pain
• Increased shortness of breath
• Vaginal bleeding
• Leaking amniotic fluid from the vagina
• Decrease in fetal movement
• Uterine contractions  
  

Watching what you eat can also help you feel good and stay healthy.