fit & pregnant

A pregnant girl’s guide to staying fit and healthy.

The outdated notions that when you’re pregnant you should only rest or that it’s OK to eat for two are just that—outdated. It could be argued that this is the most important time in your life to be fit and healthy. (Although a pregnancy six-pack might be a bit much.)

Pregnancy can make exercise seem like the very last thing you want to do, much less should do. But at this point, you’re likely tight with your obgyn, and with his or her approval, you may be able to exercise throughout your entire pregnancy.

Rules Of The Road

Nadya Swedan, M.D., a women’s health expert and author of The Active Woman’s Health and Fitness Handbook staying fit and healthy during pregnancy encourages an easier delivery, keeps your muscles strong and helps maintain blood sugar levels—along with making it easier to lose the postnatal baby weight. One study published by the American Congress of Obstetricians and Gynecologists also suggests that exercise is beneficial during pregnancy.

“Women with uncomplicated pregnancies should be encouraged to engage in aerobic and strength- conditioning exercises before, during and after pregnancy,” the study recommends.

Plus, you’ll feel better about your changing body. The big picture here is maintaining your normal fitness routine. If you’re thinking “What fitness routine?” taking power walks, swimming or doing prenatal yoga are great options. Just be sure to follow these general guidelines to keep you safe during pregnancy:

With your doctor’s approval, continue your normal fitness routine at a

It’s OK to lift weights that you’re accustomed to lifting. Make adjustments as your pregnancy progresses—use a chair or pillow for support, and go lower in

Avoid twists and crunch-like movements because they may increase your chance of ab separation. If you’re into yoga, switch to prenatal yoga.

Keep to low-impact exercises. Unless you’ve been running marathons for years, Swedan says the extra weight you’re carrying will only add more stress to your joints when doing high-impact exercises.

Listen to your body. Discontinue any activity or exercise if some-

Focus on your deep core (pelvic) muscles instead of your obliques, middle or upper abdominals. Strengthening your deep core will aid in labor and delivery and keep your lower back strong.

Don’t let yourself overheat, and keep your doctor up to date about your fitness routine each step of the way.