One of the healthiest times in a woman's life is during pregnancy.  

Often the good habits acquired during this time carry forth into the subsequent months – and continue on for years to come.   We want to give our baby the healthiest start and we need to be in the best possible shape as well.   Pregnancy is a great time to “turn over a new leaf” for the whole family.   Soon our little one will be watching our every move and we want to set (and live) a good example!  

Whenever possible it is best to go into “pregnancy training” weeks before you actually become pregnant.    This prep work involves cutting back or eliminating caffeine, alcohol, tobacco, taking prenatal vitamins as prescribed by your physician, getting adequate rest and reducing unnecessary stress, eating healthfully and getting daily exercise.  

LET'S HEAR IT FOR EXERCISE!

When you hear those wonderful words, “you're pregnant!” – it is not the time to start a vigorous fitness program if you've never exercised before and are considered a “non-exerciser”.   Resist the temptation to train for a marathon!   And believe me, some people feel highly motivated at this point in their life.   For others, just getting out of bed feels aerobic enough.  

The goal at this stage is to maintain your fitness level.

Emphasize gentle stretching , particularly focused on the legs, low back, shoulders and neck. This helps counter the additional strain from having so much weight in the front of the body.   Stretching or doing modified Yoga to calming music is also a great stress buster.  

You may feel that your joints are”wobbly” – looser than usual.   This is because of the hormone, “Relaxin”, relaxes the ligaments, enabling us to accommodate the growing baby and then ultimately allows for delivery itself.   The key points in stretching are to make sure you don't bounce, don't over-stretch, and don't be too zealous.   Put soft music on, take your time, hold your stretches 20 - 30 seconds, and do a bit each day.   

Increasing your core strength helps reduce back pain and is best done beginning early on in the pregnancy.   Maintain your core strength and mid-body flexibility by doing the “cat back   stretch”.   Arch (round) your back while on all four or while resting your hands on the back of a chair.   You can also strengthen your abdominal muscles safely by doing side lying leg tucks – a safer version of crunches.   The reason is that it is uncomfortable to lie on your back after the first trimester, it is not safe to do so, and as your abdomen grows – it become physically impossible to do sit-ups or crunches!    Liberally use pillows to make yourself comfortable and to prop your head and   shoulders off the floor if you like.   Don't worry, your waist will return, you can catch up on your crunches as soon as your Physician gives you the green light.

(You may notice that the rectus abdominus muscles which run parallel to your belly button may separate a two or three finger width to make room for baby.   This is called “Diastisis”.   Ah yes, another interesting element to being pregnant!)   

Incorporate “Kegel” exercises which strengthen the pelvic floor.   The pelvic floor muscles are vital because they support the baby and your internal organs.    If they get lax, you will find you are more prone to urinary incontinence.    If you want to avoid having to cross your legs every time you sneeze(!) get in the habit of doing this throughout the day...you'll be glad you did!   

Be aware and practice good posture through-out the day – your back will thank you for it!   Stand up straight by thinking of lifting up through the top of your head.   Do not try to get rid of the natural curves in your spine – they belong there and serve a purpose to cushion movements.

Low weight, high repetition weight training helps increase upper body strength which prepares you for many hours of holding your newborn, pushing strollers, carrying a well-stocked diaper bag and being the super mom that you are.   Do strength training every other day – emphasizing arms, shoulders, upper back and chest.   Doing the exercises in front of the mirror will help you observe your form and correct your posture.   If you find you are swinging the weights, straining, or unable to lift them with reasonable ease, go lighter.   Rest assured your day will come when you can return to your heavier sets.    (Generally, women are allowed to resume exercising six weeks after they deliver – longer if delivery was by C-section   – check in with your Doctor on this.)

Be mindful of how weight gain can effect your balance – forgo bicycling in the park, all types of skiing and skating, and other sports that could cause you to fall.   This is a great time to tune into your “maternal symptoms” – don't exercise to the point of fatigued and don't work yourself into an intense sweat.   Not only is it taxing to you, but the baby can't dissipate heat the way you and I can, and therefore exercising at a high intensity is not recommended.   It helps to dress in light, comfortable, layered, stretchy clothes and keep well hydrated – tote that water bottle around – it's good practice!

The American College of Obstetricians and Gynecologists suggests avoiding motionless standing – move about – it is good for you and baby!

Breath control, developing the ability to relax “at will”, and mindfully focus into “another realm” will serve you well come the big day!   Practice a few minutes of meditation every day, perhaps even twice a day for a better result.   As the baby grows you may feel that taking a full breath is difficult.   Deep breathing is will help, it is also relaxing and allows you to be “in the moment”, savoring the wonderful pregnancy experience.

EAT FOR THE HEALTH OF IT

Do you need to eat for two – doubling your portions?    Pregnancy only requires an additional 300 calories a day.   So doubling your 2,200 a day calorie intake (as an example) will cause an unnecessary weight gain.    Remember the baby doesn't require a lot of calories – but stellar nutrition is in order.   Make those calories count by eating plenty of rich-colored fruits, crunchy   vegetables, lean protein sources, whole grains, calcium rich foods and beverages, a handful of nuts – and plenty of water.   It is the perfect time to ditch your not-so-great habits and try some new foods that your pregnancy palate might enjoy.    Many women get hooked on a new taste or a new food –   hopefully it's a good one!

WEIGHT GAIN ISSUES

Generally, a weight gain of 25 to 35 pounds is recommended during pregnancy.   If you are overweight to start, your physician might recommend a lower figure of 15 to 25 pounds.   If you are underweight, she might suggest aiming for the higher figure.    Gaining weight is important at this time and should be embraced – it is healthy for you and essential for the baby.   Remember, as soon as you deliver, you will lose a certain amount of that weight – almost instantly!   Only some of your gained weight is maternal fat.   If you choose to nurse, you'll burn additional calories through-out the day.    While nursing, continue your awesome, healthy eating habits.

One fear many of us share is, “Will I ever regain my pre-baby weight and get back my figure?”    Yes.   The key is how you set up your day.   You'll need to make time for daily activity/exercise and not becoming too chummy with the kitchen.   You'll have to stop by frequently to prepare bottles and cereal – but you'll need to ignore the ice cream sandwiches which seem to jump out of the freezer and land in your hand.   

Often you'll hear people say, “I gained weight and never lost it with every pregnancy”.    It does take some work to lose the weight, because for a while you are housebound, can't exercise the same way you did before, and perhaps you are feeling a bit lonely away from other people you used to associate with at the office.   Fatigue is another factor.   Sometimes we eat when we feel particularly exhausted.   Create an eating plan and schedule – do your best to stick with it.   Divide the frequent nap times of your baby into sessions – some for you to nap, and other times for you to exercise.   You need both.

WALK, DANCE, MOVE!  

Don't forget your heart – cardiovascular fitness will not only make you healthier, it helps you sleep better, burn calories, helps circulation, promotes a sense of well-being, and releases ever important “mood improving” endorphins.   You should be able to talk while you exercise, if you follow the perceived exertion scale – aim for a level between 12 and 15, and don't over do (avoid the state of exhaustion), as stated before.   Load bearing, low-impact (always have one foot on the ground), safe cardio workouts are best.  

Here are some of my favorites:

Dance with your baby!   Babies are really the best dancing partner you'll ever have.   They don't always need to lead, they won't complain about the DJ's selections, they have a great sense of rhythm, and they don't step on your feet.   Be careful not to overly jostle the baby (do not throw the baby into the air or try tricky moves), hold the baby close and securely, don't dance in slippery socks or on a newly waxed floor.    Play some music at a moderate speed and dance the morning away!

Go for a long walk!   Take the baby out for a stroll and show him off to your neighbors.   Then stroll to the park and show him the children on the slides and swings.   Amuse him with lunges, leg lifts, and some modified push-ups while you are there.   (You'll probably amuse the school kids, too.)   Take your letter to the mailbox three streets away and wind down with a brisk walk up the final low-grade hill to your home.     

Try a “walking meditation”.   Find a quiet nature reserve just for the two of you.   Place your baby in a front carrier so you can enjoy each other's closeness.   Listen to the natural sounds of the wind, trees rustling, gentle footfalls.   Breathe deeply in and out as you walk.   Slow the cadence of your breaths.   Quiet your mind from stress and send away your concerns...just enjoy this precious time together.   This is a privileged moment.

Shallow or Deep Water Walking.   Pools and Lakes are a great places to hangout when you are pregnant – the buoyancy factor makes you ninety percent lighter than on land.   Swishing water aids circulation – your joints feel better, your back relaxes, your feet stop swelling and aching, and water is cooling and relaxing.   Aquatic workouts are great because water provides 12x the resistance as air.   You can control the intensity!   The faster you move through the water, the greater the resistant force.   You can sign up for pregnancy classes at local health clubs or Ys – or create a simple program for your home pool.   A basic exercise is simple to walk back and forth from one end of the pool to the other (shallow end, please!).   You can add arm movements while walking, hold on to the side of the pool and do leg circles, or you can don a buoyancy belt (specifically designed for pregnancy) and do deep water exercises – try splitting and straddling, treading water, and “deep water running” in place.   For fun add foam ”noodles“ or paddles to get greater upper body resistance.   (Don't exercise in the pool when you are home alone.)   

A NOTE OF CAUTION

If you experience any of the following symptoms during or right after exercise, call your physician immediately.   Do not resume exercise until you have the green light (medical clearance) from your doctor.

•  Pain of any kind

•  Feeling faint or dizzy

•  Shortness of breath

•  Vaginal bleeding or fluid loss

•  Heart palpitations

•  Temperature extremes (hot or clammy)

•  Nausea or vomiting

•  Decreased fetal movement

GREAT EXPECTATIONS!

What can you expect from exercising during pregnancy?   Many women hope that exercising during pregnancy will make their term easier – with less stiffness and soreness, elimination of muscle cramps, back pain, and all the other pregnancy discomforts.   They also look forward to a speedy, pain-free delivery with the health of the baby guaranteed.   The truth is nothing can be promised.   I do know from my experience that keeping fit made me love my pregnancy and I generally felt terrific and really looked forward to both Marja's and Noah's arrival!   It also made losing weight much easier.   It has been said that “it is easier to maintain weight with exercise and very difficult without it.”   That is a great mantra to hang on to!

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