Women, listen up: Even if you’ve never worked out a day in your life, new research from the Journal of the American Academy of Orthopaedic Surgeons suggests that low to moderate exercise during pregnancy can strengthen and improve overall muscoskeletal and physiologic health, as well as pregnancy related symptoms.

Cardio (impact and non-impact), resistance training and swimming are some good fitness options for pregnant women that will help ease back pain, reduce swelling and improve post-partum moods.

The study’s author, Capt. Marlene DeMaio, M.D., M.C., U.S.N., Research Director at the Naval Medical Center in Portsmouth, Virgina, explains that beginning a fitness program while pregnant is actually a great way to start and stick with exercising.

“When a woman becomes pregnant, she often re-evaluates her lifestyle,” says Dr. DeMaio. “She is motivated in a new way to deliver a healthy baby, and be healthy herself.”

According to the study’s release, doctors may advise exercise to pregnant women in the following circumstances:

Prenatal: Patients should begin or continue low to moderate exercise. The goal is to maintain fitness and adapt exercise as needed as pregnancy progresses. (For example, runners might switch to running in a swimming pool later in their pregnancy.)

Postnatal: Continue exercising at low to moderate levels. Lactation is not negatively affected by exercise. There are fewer reports of mothers having post-partum depression or mood changes when they are exercising.

Older: Exercise is even more important if the patient is older, according to Dr. DeMaio. The risk for high blood pressure and increased glucose goes up the older a patient is, but exercise can help reduce these levels.

Obese: Physicians should discuss pregnancy as an opportunity to improve overall health and suggest the patient start exercise for life-long health and as an example to the child when the child is older.

Infertile: Even if a woman is under treatment for infertility, she can exercise under the supervision of her obstetrician.

Athlete: For a pregnant woman wanting more strenuous exercise, or who wants to increase training from moderate to high intensity, a qualified doctor should direct her exercise program.