Exercise for the Physically Fit

Regular exercise? No sweat! If you're into weight lifting, aerobics, even spinning, don't think that you have to give it up because you're pregnant! In fact, keeping your regular fitness routine intact will be the best thing you can do for you and your baby. You may have to make some adjustments to the length and intensity of your workouts, but all in all, you'll be able to stay in tip-top shape throughout your pregnancy. Some exercises and sports may pose too big of a risk during pregnancy so you may have to substitute with more pregnancy-friendly ones for the next nine months.

During your pregnancy, you will have to keep your exercise regimen at a mild to moderate level. Try to exercise three days a week, preferably with a day between workouts, for about 30 minutes at a time. However, if you feel too tired or uncomfortable to maintain that routine, back off and take it easy with some gentle stretching or yoga. Here are some pointers for keeping your fitness program safe from The American College of Obstetricians and Gynecologists (ACOG):

• Don't exercise in the supine position (flat on your back) after the first trimester. This position decreases the blood flow to the uterus.

• You should be able to exercise and carry on a conversation. If you can't, slow down. You will have less oxygen available for aerobic exercise during pregnancy, so modify the intensity of your routine accordingly.

• You will need an additional 300 calories a day during pregnancy, so if you're exercising, pay close attention to your nutrition and replace those calories you are burning.

• Especially during the first trimester and throughout our pregnancy, stay cool when exercising. Drink plenty of water, wear loose fitting cool clothing and don't work out in a gym or any environment that is too warm.

• After you give birth, resume your pre-pregnancy exercise routine gradually, based on your doctor or midwife's advice.

• Don't do anything that involves standing motionless for long periods as it can decrease blood flow to the uterus. Weight lifting is fine, but incorporate movement into your routine by changing positions, stepping back and forth, etc. You may be able to continue doing weight bearing exercises at close to your usual intensity throughout pregnancy, but keep in mind, non weight bearing exercises such as swimming or yoga are easier to continue and carry less risk of injury.

• Listen to your body. Stop exercising when you become fatigued, and don't work out to exhaustion. Reduce the intensity of your exercise routine so you'll have more oxygen available.

• Monitor your heart rate. During pregnancy, your heart rate should not exceed 140 beats per minute or 60 percent of your maximum heart rate. Since your heart beats faster during pregnancy, you won't have to exercise as vigorously to reach your target rate.

• Avoid exercises and sports that could throw you off balance, especially during the third trimester. Keep in mind that even if you're normally quite graceful, that Relaxin, the pregnancy hormone that relaxes the pelvic joints in preparation for childbirth, also loosens all ligaments and joints making you more susceptible to sprains and potential falls. Avoid any exercise that risks even mild abdominal trauma.

Some exercises and sports are completely safe during pregnancy, while others like horseback riding, water skiing and kick-boxing are considered too dangerous. You will reap benefits just the same, so err on the side of caution and consider picking up one of the exercises listed below. The American College of Obstetricians and Gynecologists (ACOG) offers these pregnancy recommendations:

• Brisk walking, about a 12-15 minute mile, is great before, during, and after pregnancy. If you're new to the joys of exercise, this is a good starter. As your fitness level improves you'll probably want to pick up the pace.

• Swimming is excellent because it uses both large muscle groups (arms and legs); it's cardiovascular and low impact; it tones the body; and the water supports your weight. No diving during the last months of your pregnancy!

• Jogging is fine in moderation if you did so before you became pregnant. Since there is greater risk of falling down, you should do it cautiously.

• A moderately paced game of tennis is acceptable if you played tennis before you became pregnant. A better choice would be a doubles match (not so much running). You may have problems with balance and sudden stops, so watch your step.

Even if you're in great shape before you get pregnant, sometimes exercise during pregnancy may be strictly forbidden to protect the mother's health, baby's health, or both. Check with your doctor or midwife before continuing or changing an exercise regimen. If you have any of the following conditions, you'll probably be advised not to exercise during your pregnancy:

• Pregnancy induced hypertension (high blood pressure)

• Pre-term rupture of membranes

• Pre-term labor, now or during a prior pregnancy

• Incompetent cervix

• Persistent second or third trimester bleeding

• Intrauterine growth retardation

• Heart disease

If your doctor or midwife has given you the green light to continue your current routine - great! If you have any of the following symptoms while exercising, however, stop immediately and contact your doctor or midwife:

• Pain

• Dizziness

• Shortness of breath

• Feeling faint

• Vaginal bleeding

• Difficulty walking

• Back or pelvic pain

• Contractions

• Unusual absence of fetal movements. (But bear in mind that the baby is often most quiet when you're exercising.)

• Rapid heartbeat while resting.