Safe Exercises During Pregnancy: A Guide for Your First Trimester

Question
I am 40yrs old and expecting baby #6. I am 5 weeks pregnant. I have always been an on again, off again exerciser. I went back to the gym about 2 weeks ago. in a  I am 5ft 2in. weigh 139. I am in otherwise good health. Have no other diagnosis other than prenancy. My routine is 1hr cardio and 15-20 min weights 4 days a week. I am wondering what type of exercise is safe for me during prenancy. Thank you!

Answer
Up to 20 weeks gestation, when the placenta stops growing, you can maintain, or even increase, your cardiovascular fitness. So your cardio routine is in the good range. Monitor your level of perceived exertion, along with your HR.

You'll find that as you pregnancy progresses and your baby demands more oxygen as she gets bigger, that your rate of perceived exertion will rise for any given activity. When this happens, slowly begin to taper down the intensity of your cardio workouts so that you always stay in a range of "somewhat difficult." Never cross your anaerobic threshold and get to the point of panting during exercise.

Using this method of HR/perceived exertion you can safely exercise throughout your pregnancy.

Weight training is generally safe but you should take certain precautions. Using weights augments everything, the good and the bad, and proper form is crucial, especially during pregnancy. Many, if not most, people work with weights improperly, and this increases the likelihood of injury. As you belly grows, it will become more and more difficult for you to maintain proper form.

Choose exercises that require you to stabilize a neutral spine position, and NEVER let momentum, the force of gravity, or fatigue, pull your body out of ideal alignment.

If you're not sure how to do this, a few sessions with a top-notch personal trainer would be a wise investment.

Pregnancy causes many changes in the body's dynamic support system. Certain muscle groups tighten, and therefore should be stretched on a regular basis, while other muscle groups tend to weaken, and need to be strengthened. Along with this, balance exercises should be a regular part of your prenatal fitness program.

For more information on specific musculature and other pregnancy changes, consult my web site at: http://www.befitmom.com and select Prenatal and Postpartum Fitness and Exercise to view the complete article index.