Thyme Magazine » Firm and Fit for Motherhood

As Seen in Thyme, Spring 2002

Firm and Fit

for Motherhood

Fitness guidance throughout your pregnancy
by Julie-Anne Fiore

So now that you're pregnant you no longer have to worry about exercise or starting that exercise program right? No one needs to tell you that exercise is beneficial, but did you know that you could continue to exercise or even begin an exercise program while pregnant? First off, you will have to consult your physician before starting or continuing to exercise. Provided there are no complications, your physician will probably give you the green light. Once that happens, even if your activity level was low before becoming pregnant, you should be able to proceed with low intensity programs such as walking or low or non-impact activities such as swimming. Depending on energy and fitness levels, you can exercise three times per week with a duration of 20-45 minutes.

Jason Gee of Personal Fitness Consulting works with a number of pregnant women throughout their trimesters to either continue or get them started on the road to fitness and well-being. He stresses that pregnant women should never exercise to exhaustion and should avoid rigorous exercise. "Pregnant women should exercise for strength and function and not to lose weight. You need to listen to your body and overall, use common sense." This includes:

• Aim to maintain your fitness level but not to improve.
• Heart rate should not exceed 140 beats/minute. You should be able to carry on a conversation.
• Do not exercise on an empty stomach! Blood sugar levels can fall very rapidly when pregnant. Carry snacks such as fruit, energy bars or nuts.
• Ensure that you properly cool down and stretch after exercise.
• Carry and drink lots of water!
• Exercise in a cool. well-ventilated place.

Jason mentions that even women who have been exercising regularly should expect to feel more tired than usual during their first trimester but then comes the conflict:

"Your energy levels should pick up during your second trimester however you will notice more body restrictions."

So now that you're pregnant you no longer have to worry about exercise or starting that exercise program right? No one needs to tell you that exercise is beneficial, but did you know that you could continue to exercise or even begin an exercise program while pregnant? First off, you will have to consult your physician before starting or continuing to exercise. Provided there are no complications, your physician will probably give you the green light. Once that happens, even if your activity level was low before becoming pregnant, you should be able to proceed with low intensity programs such as walking or low or non-impact activities such as swimming. Depending on energy and fitness levels, you can exercise three times per week with a duration of 20-45 minutes.

Jason Gee of Personal Fitness Consulting works with a number of pregnant women throughout their trimesters to either continue or get them started on the road to fitness and well-being. He stresses that pregnant women should never exercise to exhaustion and should avoid rigorous exercise. "Pregnant women should exercise for strength and function and not to lose weight. You need to listen to your body and overall, use common sense." This includes:

• Aim to maintain your fitness level but not to improve.
• Heart rate should not exceed 140 beats/minute. You should be able to carry on a conversation.
• Do not exercise on an empty stomach! Blood sugar levels can fall very rapidly when pregnant. Carry snacks such as fruit, energy bars or nuts.
• Ensure that you properly cool down and stretch after exercise.
• Carry and drink lots of water!
• Exercise in a cool. well-ventilated place.

Jason mentions that even women who have been exercising regularly should expect to feel more tired than usual during their first trimester but then comes the conflict:

"Your energy levels should pick up during your second trimester however you will notice more body restrictions."

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