Exercising during pregnancy has several benefits. Walking, swimming, and yoga are suitable low-impact exercises that are recommended 3-4 times per week. Regular exercise can reduce labor time and recovery, improve emotional health, aid postpartum weight loss, benefit the baby's health, lessen pregnancy side effects like headaches and swelling, and decrease the risk of premature birth by 50%. Women should stay hydrated, eat nutritiously, avoid overexertion, and listen to their bodies, stopping if feeling sick.