By: Roseanne Breckels, MS, C.S.C.S

You are probably ecstatic about all the exciting (and not-so exciting) changes your body will be going through during the next nine months. But what about your Pilates class? Can you still strength-train three times per week? Will starting an exercise routine now be healthier for you and your baby?
In a number of cases, pregnant moms can continue many of the same activities they did before becoming pregnant, with a few modifications. But contact sports are definitely out of the question. Before engaging in any type of workout routine, be sure to talk to your doctor.
In addition to the wonderful things we already know exercise does for us, taking part in a program during pregnancy can help you limit weight gain, have a shorter, less complicated labor and a quicker recovery. Exercising during your pregnancy may also:

• Help reduce backaches, constipation, bloating, and swelling
• Help prevent or control gestational diabetes
• Increase your energy
• Improve your mood (a plus for your family and friends)
• Improve your posture
• Promote muscle tone, strength, and endurance
• Help you sleep better

So, you have made the decision to exercise. Here are the top eight precautions you should take to ensure you will be exercising safely for you and your baby.

• MAINTAIN YOUR PHYSIQUE . Pregnancy is not an ideal time to lose weight or get ready for a 5K. Your focus is to maintain your current fitness level and keep your body healthy to grow a baby. If you are a new exerciser, start gradually with low-impact cardiovascular exercise such as swimming or riding a stationary bike. Aim for 30 minutes of activity on most days of the week.
• HOOKED ON A FEELING . Because of fluid, blood pressure and heart rate changes during pregnancy, moms-to-be won’t be able to exercise at the same rate they did in the past. Gauge your intensity on how you feel. You should be able to work out at a comfortable pace that enables you to talk to the person next to you.
• LOOK THE PART . Workout clothing should be breathable and comfortable. A supportive bra and stable shoes also are a must. If exercising outdoors, avoid peak sun hours. Don’t forget protective clothing and/or sunblock.
• WARM UP AND COOL DOWN . During pregnancy, your body doesn’t produce as much synovial fluid – a type of fluid that cushions and lubricates your joints during movement. So, it is necessary to take a longer time to warm up before exercise and cool down after activity.
• BE AWARE OF THOSE CRAZY HORMONES. Pregnant women produce two hormones called relaxin and elastin that relax the connective tissue, tendons, and ligaments. This increased range of motion in your joints can potentially lead to injury. Be sure to avoid excessive bouncing and jarring of joints, stretching to the point of maximum resistance and deep flexion of the knees.
• DRINK UP . Being well hydrated is even more important when you are pregnant and exercising. Dehydration can have detrimental effects on you and your baby. Be sure to drink water before, during and after exercise. A great way to figure out your hydration status is to look at the color of your urine – pale yellow to clear means you are drinking enough.
• NO LYING DOWN ON THE JOB. After the first trimester, you should avoid any exercises where you are in a supine position (lying down with the face up). Exercises of this type include bench presses and abdominal crunches. This position can potentially block blood flow to your baby.
• KNOW THE NO-NO’S . There are certain signs and symptoms where exercise should be stopped immediately and your physician should be notified. These conditions include:
• Pain of any kind
• Contractions
• Bleeding or other discharge
• Dizziness or faintness
• Shortness of breath
• Heart palpitations or rapid heart rate
• Nausea and vomiting
• Difficulty walking
• Generalized edema
• Decreased fetal activity

Remember to listen to your body! You can also find additional information on the American College of Obstetricians and Gynecologists’ Web site at www.acog.org.
Roseanne Breckels is a clinical fitness coordinator for The National Training Center in Clermont, Florida