It is not my intent to persuade newly expecting mothers to join a gym and start hitting the weights and cardio to look good in those pregnancy pictures.

It is my intent to reassure mothers that, during pregnancy, health is a concern for the mother and child and in that broad subject of health, including mental, physical and spiritual, the physical piece of the puzzle matters just as much as the others.

In the past, it was thought that exercise would harm the fetus and that rest was the main recommendation during pregnancy, and that can still be true depending on condition at time of pregnancy. The mothers’s age, medical conditions and current physical condition all play factors in determining their best plan for action. All mothers wanting to implement a physical activity plan should consult their doctor before starting.

Many women have reported exercise during pregnancy can boost energy levels, help with sleep and improve mood along with aiding in a speedier recovery and a quicker return to the pre-pregnancy weight.

Working out has also been shown to have positive effects on the child. Studies have shown that the IQ of children from women who are active during pregnancy tend to be higher than those children of nonactive women. Studies also show that mothers who exercise during pregnancy have babies with lower body fat (not low birth weight). This is very important to get you child started out on the fast track to fitness.

What should I do If I want to start working out?

In a perfect world one would start exercising before pregnancy in order to establish baseline fitness levels to work from during pregnancy. A resting heart rate, fitness level (ability to recover to resting heart rate following exercise) and an overall body awareness (susceptibility to soreness, difference between soreness and injury) should be recorded. Once the baseline has been set, you can observe how pregnancy affects these numbers and plan your workouts accordingly. Remember, your resting heart rate increases during pregnancy.

What if I’m already pregnant?

It would still benefit you to record the same information laid out above as soon as you can to track your progression. Even if your plan is to only to start walking three days per week, you should evaluate your heart rate and monitor your body each day.

Use the common sense approach and pay attention to your body when you work out. Exercising just to the point of being able to talk but not being able to carry on a conversation (more commonly known as the talk test) or being a bit out of breath will show you are working with enough intensity.

How long should I work out?

The U.S. Surgeon General recommends that individuals exercise for 2.5 hours per week (30 minutes per day, 5 days a week) for weight management and general health. This is also applicable to pregnant women. Remember that your intensity (level you are working) and duration (time you are working) will both lower as you get closer to delivery. Women already use to a strenuous exercise routine can continue with adjustments to intensity and a review and removal of any exercise that is dangerous and or causes danger due to likelihood of a fall or loss of balance.

Different workouts for different trimesters

Is short, remember to be the most conservative at the beginning of your pregnancy and at the end. Current knowledge shows us that it is safe to increase your work load, both the intensity and duration, during your second trimester. This is due to this time being the most free from discomfort of pregnancy and the potential for exercising to get in the way of other demands being put on the body by pregnancy.

During the early development (four to five weeks) chronic exposure to high temperature can disrupt the closing of the neural tube, so an increase in exercise intensity at this time would not be optimal in the first trimester. Much like the first trimester, the third trimester should not see any increase in intensity or duration. Actually, intensity and duration should be reduced toward the end of gestation with exercise being canceled all together if the individual feels fatigued.

What type of workouts can I do?

Aerobic – Aerobic-based workouts (cardio) should be the staple of your plan. The intensity will change due to the upward rise in your resting heart rate throughout pregnancy. To avoid confusion, the “talk test,” discussed earlier, can be implemented to gauge your intensity. You will notice your susceptibility to fatigue will change and things you could do easily pre-pregnancy (briskly walking, climbing stairs) could cause you shortness of breath now. Using to “talk test” throughout pregnancy will allow you to match the body’s capability throughout instead of trying to put a numerical value of the speed or incline that would have to be changed repeatedly.

As with healthy non-pregnant individuals, pregnant mothers are recommended to do 2.5 hours of cardio per week (5 days, 30 minutes per day) with no more than two consecutive days of strenuous aerobic exercise. The mode you use for the cardio can range vastly (treadmill, rowing machine, brisk walk), but things that include rapid change in direction and or bouncing movement should be avoided.

Weights – Pumping the iron is just as important to keep the body physically ready for delivery. Exercises should been completed with moderate resistance and a rep range of 10-15, allowing time to recover between sets. Again, exercises that demand a sudden change of direction, bouncing/jarring or unstable footing should not be part of your plan. Holding of the breath and exercising your back should also cease until after pregnancy.

Strength training is recommended two to three days per week with no consecutive days.

Always consult your doctor before starting any workout program of any kind, but especially in the case of pregnancy.

Benefits of working out while pregnant

• More energy
• Improved flexibility
• More likely to avoid C-section and other pregnancy intervention
• Lower risk of gestational diabetes
• Less leg swelling
• May shorten labor
• Immune system boost
• Mood elevator
• Sleep better
• Recover quicker
• Return to pre-pregnancy weight quicker