The best exercises, the family doctors say, are those that don't require your body to bear extra weight, such as swimming and stationary cycling. Walking and low-impact aerobics work well. It's important to avoid any exercise, including bicycling, that could result in a fall. And contact sports, they say, are out. Even mild injuries to the belly area can be serious for a pregnant woman or her baby. They also warn women to avoid long periods of standing and to remember that with increased exercise their bodies have higher caloric demands.

The family practitioners' official Web site, familydoc.org, warns women to tell their doctors immediately if they have vaginal discharge of blood or other fluid, sudden or severe abdominal or vaginal pain, contractions that go on for a half hour after you stop exercising, shortness of breath, chest pain, severe or persistent headache, dizziness or dim or blurry vision.

The academy adds yet another reason to consider exercise during pregnancy: "Exercise may make pregnancy more comfortable, shorten labor and reduce the need for obstetric interventions," it says.

Larsen doesn't advocate that all women exercise at the level to which she's accustomed. "If you've never exercised, start with mild exercise, like walking," she said. It's also a good way to keep legs and hip joints mobile and active. As you get more accustomed, you can add to the intensity.

She likes water aerobics and swimming and suggests pregnant women can use a kickboard if they're not great swimmers. She also likes the recombinant bike because she can sit back and not put pressure on her burgeoning belly. She suggests light strength training (more if you're in better shape), doing dips on a chair and light squats. One note on the strength training. Don't hold your breath during exertion.

Women who have access to an exercise ball can modify their workout to fit their expanding bodies. She does side leg lifts. She also does lots of stretches and other lengthening exercises.

Still, at the end of the week, she's tired and can't imagine how she'd feel if she had given into the urge to slow down to a crawl. That's one reason she likes dancing right now — she forgets she's tired, gets invigorated and loses herself to the joy of the music.

"Don't stop. Just modify where you need to," she said, then, glancing at the clock, bolted to teach her next class.

The American Academy of Family Physicians offers recommendations for sports activities during pregnancy.

• It encourages:

Walking

Stationary cycling

Low-impact aerobics

Swimming

• It discourages contact sports that increase risk of abdominal trauma.

Hockey

Boxing

Wrestling

Football

Soccer

Other high-risk sports with increased potential for falls/trauma include gymnastics, horseback riding, skating, skiing, hang gliding, vigorous racquet sports, weight lifting and scuba diving.

---

E-mail: lois@desnews.com