A world of benefits to pregnant women and their growing babies is at their feet—if, doctors say, the women move those feet.

Regular, moderate exercise such as walking and water aerobics can help reduce the risk of developing gestational diabetes for some women; lessen pregnancy-related woes such as backache, bloating and constipation; increase energy; and improve mood.

"Even women who weren't exercising before becoming pregnant can start an exercise program," said Elizabeth Battaglino Cahill, registered nurse, executive director of the National Women's Health Resource Center. "The key if you fall into this category is to check with your health care professional to ensure there are no medical reasons to avoid exercise."

Some simple guidelines for exercising while pregnant include the following.

•Aim for 30 minutes of mild to moderate physical activity most days of the week. Women who have been inactive should start off slowly, with just a few minutes a day, and add five minutes a week until reaching the 30-minute level. Be sure to warm up, cool down and stretch.

•Moderate strength training helps muscles and is safe for women who were doing such training before becoming pregnant.

•For women who weren't exercising regularly before pregnancy, lowimpact exercises are probably best. Walking, riding a stationary bicycle, using an elliptical machine, swimming or taking a water aerobics class can be great ways to get active.

•After the first trimester, women shouldn't do exercises that require lying on their backs.

•Exercise in the cooler parts of the day to protect from overheating.

•Drink plenty of fluids.

"While exercise is good, women should avoid contact sports or those that require them to jump, change direction quickly or have a higher risk of falling," said Battaglino Cahill, naming soccer, basketball, tennis, skiing and horseback riding as examples.

This story provided by North American Precis Syndicate Inc.