Q I HAVE recently become pregnant with my first child and have heard that taking regular exercise during pregnancy can be very beneficial. What are the best types of exercise for me?

A During the nine months of pregnancy a woman's body stores extra protein, fat, nutrients and vitamins to feed her baby. Her body produces hormones involved in milk production, which keep muscles soft and supple and encourage the creation of fatty tissue.

While your body is changing, many forms of exercise should be avoided.

However, gentle exercise is still beneficial in two ways - it maintains your fitness while you are preparing for the baby and it helps ward off those pregnancy blues by increasing the levels of serotonin in your brain.

There are a number of gentle exercises you can do. Swimming is a gentle and effective form of maintaining flexibility.

Start with sessions of five to ten minutes on the first three occasions and gradually increase the length of your swim to 20 minutes two or three times a week.

Walking is also beneficial. Brisk walking for 30 minutes at a time, either at your local gym or with the dog, two or three times a week increases your heart rate and is an important way of keeping fit.

Aqua aerobics and yoga are also good methods of retaining fitness and flexibility during pregnancy.

Healthy eating is also important, not only to ensure the baby receives all of the nutrients it needs, but also to maintain the health and well being of your body. Although you don't necessarily have to eat more when you are pregnant, it is important to eat a well-balanced, healthy diet.

Eat a diet that includes vegetables and fruit, carbohydrates, protein, milk and dairy every day.

After the birth of a baby only start regular exercise after a six-week health check by a doctor or midwife.

Pelvic floor and correct post-pregnancy abdominal work should be started as soon after delivery as possible. This should be done under the guidance of a qualified personal trainer or midwife. The most effective exercises for targeting specific body areas are:

- Pelvic floor exercise

- Upper body exercises to assist in lifting.

- Light cardio vascular exercise such as walking.

Relaxation techniques and classes are very good practice, but be careful not to stretch excessively. There are now qualified Pilates teachers who will help with ante and post- natal classes

Taking the baby for a brisk walk in the pram or pushchair is a good way to combine spending time with the baby and exercise.

Fresh air for mum and baby is essential, and walking will boost a new mum's fitness levels.

It is essential that new mothers listen to their bodies. If you need to relax or sleep then do so. Some days you will feel like exercising more than others. Do what the body is telling you and try not to force things.

Exercise is known to increase energy levels providing you work at the correct level and do not cause further tiredness by working too hard, too often. Little and often gradual exercise is better than continuous hard work to bring quick changes.

Exercise of the week... Star Raises

Star raises are a superb exercise to work the muscles in your back and thigh muscles.

Position

Lie on your front with your legs apart and arms stretched outwards making your body into an X shape.

Action

Simultaneously raise your left arm and your right leg 10cm off the floor, hold for a couple of seconds, then lower them back down. Remember not to raise your head and to keep your hip bones pressed to the floor.

Repeat the exercise with the other arm and leg i.e. the right arm and left leg.

Do as many repetitions as you can before your muscles get tired, remember not to raise your arm and leg over 10cm.

Updated: 09:15 Monday, March 17, 2003