August 2008

Whether it is your first or fourth pregnancy, fitness and baby weight gain are common concerns for mothers. Staying in shape during pregnancy is a great way to help the nine months go by smoothly and quickly.

"In the past, doctors recommended limiting pregnancy workouts to walking. Now, we encourage various forms of exercise, such as yoga, Pilates and modified weight training," says Aarti Srinivasan, M.D., an internal medicine physician at PAMF's West Valley Center. "All of your exercise should be moderate and according to your level of fitness."

Regular aerobic exercise and light weights can help you bounce back from pregnancy and delivery more easily. Exercise does not increase risk of miscarriage. The following is more advice for "mothers-to-be."

First Trimester
"Whether you're an experienced athlete or a novice, I recommend that you take it easy during the first trimester -- weeks one through 14," counsels Dr. Srinivasan. "During this time, I suggest you limit exercise to walking 30 minutes a day, taking care to keep your heart rate below 140. If a mother is experiencing spotting, cramping or other complications, I encourage rest over exercise."

Second Trimester
"Once a 'mom-to-be' reaches the second trimester, it's generally fine to exercise more vigorously," says Dr. Srinivasan. "This means different things to different women, but it may include going to the gym a few times a week for aerobic exercise and light weights."

It is still important to keep the heart rate below 140 and to avoid overheating the body. Avoid contact sports and any exercise that involves abdominal crunches. Always drink plenty of water.

"When doing floor exercises, don't lie on your back, since your enlarging uterus will put pressure on the major blood vessels that return blood to your heart," Dr. Srinivasan adds. This becomes especially important after the first trimester."

Third Trimester
"During the third trimester, a pregnant woman's enlarging uterus, extra weight and swollen ankles may slow her down, but I recommend exercise as long as it's comfortable," Dr. Srinivasan says. "Even slow walks can help maintain a good fitness level and may even help encourage the onset of labor when the time nears."

Because each woman and each pregnancy is different, you should talk to your doctor about the exercise routine that is best for you. Appropriate exercise can relieve some common pregnancy-related aches and pains, especially in the back and pelvic area. With the proper regimen and technique, pregnant women can feel strong and healthy during these important nine months.

Healthy Pregnancy Weight
You will need additional calories from nutrient-rich foods, but only about 100 to 300 more calories than you did before you became pregnant. It is not necessary to "eat for two." Ask your doctor how much weight you should gain during pregnancy. An average weight gain during pregnancy is 25 to 35 pounds during pregnancy. Be sure to eat a variety of foods to get all the nutrients you and your baby need.

Exercising while pregnant:

• Boosts your energy and strength
  
• Boosts your mood and self-esteem
  
• Improves sleep
  
• Reduces stress, aches and pains
  
• Prepares your body for childbirth and post-partum recovery

The Palo Alto Medical Foundation has a series of videos on YouTube called "Common Questions During Pregnancy." Watch the videos.

PAMF also offers a variety of childbirth and parent education classes.