Q: I am a 26-year-old woman, expecting my first child. I have a good figure and have always exercised to maintain it. But now I am worried about putting on weight and losing the elasticity of my muscles. What precautions should I take? Also could you suggest some exercises I can do during my pregnancy period?

SK, Jorhat

First, do not worry too much about the physical changes. It is a natural biological change and will take its own course of action. However, despite the changes that are likely to take place, there are ways in which you can take care of your body during the pregnancy period as well as later.

Here are certain guidelines you must follow while exercising:

Invest in a good sports bra.

Keep yourself well hydrated before, during and after exercise.

Avoid jarring movements or activities that require quick multi-directional changes of motion. You are more at risk of injuring your joints and connective tissues because of the hormonal changes your body is experiencing.

You are likely to be slightly off balance as your belly grows and your centre of gravity shifts, so be careful while working out.

After your first trimester, do not do any exercise that makes you lie flat on your back or belly — this can hurt your baby.

Do not exercise in hot, humid weather or after long periods of inactivity.

Be careful to use good posture when doing exercise.

Lastly, when working out, remember you are going for moderate intensity. This is not the time to aim for a marathon or accomplish great feats of strength. Do not ‘compete’ with your pregnancy. Instead work to a mild fatigue — never to exhaustion. Focus on your breathing to make sure you are never holding your breath, and always include a five minute warm up and cool-down period whenever you work out.

Walking is a good exercise, along with which you can do some strength training exercises with weights and a Birth Ball.

Check with your doctor and consult your fitness instructor for the right intensity workout for you. Make sure you practice getting your balance on a Birth Ball before you add weights.