Exercising during pregnancy

Exercising during pregnancy is a more accepted practice today. Exercise helps to deal with the stresses of pregnancy, and the physical demands of labor and delivery. It does not guarantee a safe or less painful delivery.

Here are a few tips to guide you and your baby along a safe path.

* First and foremost, get consent from your doctor.

* If you are not in shape, it is not the time to try to make tremendous fitness gains. Exercise abilities decline in pregnancy.

* Do not try to lose weight during your pregnancy. Pregnancy requires at least an additional 300 calories a day.

* Exercise mild to moderate 3x a week. Moderate to intense cardiovascular should be limited to 15-20 minutes a session. Lower levels can be performed up to 45 minutes. If you are able to break into a light sweat while exercising, but are still able to talk; you're exercising at your safe lower levels.

* Your heart rate should not exceed 140 beats per minute.

* Since your body produces hormones that make your ligaments more flexible, avoid exercises involving jumping or quick changes in direction.

* Follow a light weight training program to strengthen and stretch the muscle stressed during pregnancy, labor, and delivery (Lower back, upper back, and Inner thigh muscles). Avoid abdominal exercises with any possible risk of abdominal injury. Seek a Physical Therapist or a qualified Personal Trainer for proper abdominal exercise instruction.

* After the first trimester (4th month) - avoid exercises in which you're lying on you're back. This position compresses the vein the carries blood to the heart. This could interfere with blood flow to the uterus.

* Always drink plenty of water.

* Exercise sessions should be followed by a brief cool down period.

* Stop exercising If you experience any bleeding, abdominal pain, vaginal water loss, and dizziness or faintness.

* After the birth return to exercise after six weeks. After a C-section wait until 12 weeks to you return to exercise.

Now that you have some guidance enjoy your pregnancy. Make sure that you are always in contact with your doctor about the exercise regimen.

Until next time stay healthy and fit!

Jerry Del Priore, has four years experience as a Personal Trainer. He is currently working in a recreation program with disabled kids, in a foster care and adoption agency located in Manhattan.