WE LOOK to our sporting heroes to inspire us to be active, and often their stories of getting back to sport following illness or injury can be a motivating factor in our own recovery.

On other occasions we see our sports stars remaining active in circumstances where we may have doubts, such as during pregnancy. Excellent role models such as Paula Radcliffe, Lee McConnell and Jessica Ennis-Hill all remained active well into their pregnancy, which emphasised the benefits of maintaining an active lifestyle during pregnancy, for both mother and baby.

The key thing to remember is that pregnancy is not an illness - it is a healthy, physiological process, so most sporting activities can be continued throughout pregnancy.

The more active a women is during pregnancy, the easier it will be for her to adapt to the changes in body shape, including the average two-stone weight gain.

Being active will also help to prepare for the hard work of labour and childbirth; activity will help a pregnant woman to look and feel good and will help to get her body shape back faster after the baby is born.

It can help with some associated symptoms during pregnancy such as backache, constipation, disturbed sleep and reduces stress before and after delivery. Physical activity confers a number of health benefits whether pregnant or not and, in general, does not pose a risk to the developing baby.

A study carried out in Spain in 2008 confirmed that birth weight is unaffected by keeping active. Keeping fit will reduce the risks of high blood pressure or developing diabetes during pregnancy.

So what type of activity is best while pregnant? Try to fit activity into the everyday routine. Brisk walking and swimming are ideal, as are gentle exercise classes.

Water-based activity is particularly enjoyable and safe as pregnancy progresses as the water will support the whole body and help to alleviate backache - many ante-natal classes have aqua sessions.

Cycling is also good, but, as the pregnancy advances, it makes sense to stick to an exercise bike to reduce the risk of a fall. As always, don't forget to warm up before activity and maintain a good fluid intake.

Finally, being active helps to strengthen the pelvic floor muscles which support the bowel and bladder.

While the true risks of exercise during pregnancy are infrequen, it makes sense to take some sensible precautions. If you are not used to strenuous exercise, this is not the time to start.

Begin slowly; tell the instructor you are pregnant if in an aerobics class. Avoid putting too much strain on the joints and ligaments which become looser during pregnancy, so avoid high-impact activity.

Contacts sports, those at heights where there is a risk of a fall (including horse riding) or deep water. such as scuba. diving should be avoided.

If you are thinking about more strenuous activity. or if you have an existing medical condition (such as heart or lung disease) or problem during a previous pregnancy (such as anaemia, high blood pressure or premature labour). then it is sensible to check with your doctor and midwife.

Exercise following delivery will improve overall fitness, facilitate weight loss and raise mood. It won't affect the ability to breast feed, and pelvic floor muscle strengthening will reduce stress incontinence.

In general, exercise is safe for both mother and developing baby. Let's hope these role models continue to encourage all pregnant women to maintain an active lifestyle.

The National Stadium Sports Health and Injury Clinic can be contacted on 0141-616 6161 and www.sportsmedicinecentre.org