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Chelsea at Crunch Gym

Forty Weeks of Fitness!

Chelsea, our pregnancy fitness expert, is a certified personal trainer at Crunch gym in San Francisco, California. She gave birth to her daughter, Madeira Re, in July 2006. Read more

Staying Safe and Comfortable at Work


  • Take frequent breaks. If you have been standing, sit down and put your feet up. If you've been sitting, stand up and walk around. Stretch frequently to ease back pain.

  • Wear comfortable shoes and loose clothing. To prevent varicose veins and swelling, wear maternity tights or support hose.

  • Turn down overtime, especially in jobs requiring physical activity.

  • Get plenty of rest. Go to bed at a reasonable hour and get up early enough to get ready for work without rushing.

  • Try to exercise at least 30 minutes a day unless your doctor has advised against it. Exercise can actually boost your energy level.


  • Make sure your workspace is ergonomically correct. Adjust your chair so your feet are flat on the ground, your back is straight, and your arms rest at a comfortable 90-degree angle. Use a small pillow or cushion on your chair if it doesn't support your back as much as you'd like.

  • Be careful when lifting anything. Check with your doctor for recommendations on how much you can lift - it can vary with each woman and her pregnancy. Always use your legs and not your back. Remember that your center of gravity is affected by your pregnancy so your balance may be off.

  • If you must stand for long periods at your job, put one of your feet up on a box or low stool to take some pressure off your back. Switch legs periodically. If your job requires you to stand more than four hours a day, be sure to tell your doctor.

If you are working during your pregnancy, it is important to listen to your body and don't push it. If you can start your maternity leave a couple of weeks early, take advantage of that time to rest, prepare for the baby, and indulge yourself - it may be the last time you get to yourself for a while. Talk to your doctor early in your pregnancy about your job and any potential risks. If you develop complications, contact your doctor immediately and discuss your options with your employer.

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