Fall into Fitness

Safe, Outdoor Exercises
for the Mom-to-Be

By Katherine Bontrager

The fall months bring with it crisp, fresh air and sunshine both important for moms-to-be. Add exercise and you've got a winning combination. Best of all, exercise can help prevent back pain, muscle cramps, swelling and constipation. But there are workouts that aren't considered safe for expectant moms. So before you don your exercise gear, take these recommendations under consideration, for both your health and the health of your baby.

"A pregnant woman should be able to continue virtually any exercise program that she was engaged in at least six weeks before conceiving," says Michelle Baze, a personal trainer at Harris Methodist HEB Fitness Center in Bedford, Texas. "Regular exercise can and should be continued three to four times a week."

Among the exercises deemed safe for moms-to-be are speed walking, power walking, low-impact aerobics, yoga and swimming, says Dr. Dolar S. Patolia, an obstetrician and gynecologist at Christus St. Joseph Hospital in Houston, Texas. "Swimming is a great exercise in pregnancy because being in the water takes away the effects of weight and gravity from the knees," she says.

Dr. Patolia recommends 20-minute workouts with a warm up and cool down. "If a woman has been exercising regularly prior to pregnancy, she may need to adjust her routine to match the changes her body is going through due to the pregnancy," she says. "It's very normal for active women to feel tired after a short exercise routine. The exercise tolerance during pregnancy is lower, and therefore women should make appropriate adjustments."

Nancy Kelleher, from Boston, Mass., was a runner for years before she got pregnant, so she didn't let her expanding waistline stop her from jogging. "I used to run three days a week while pregnant with my second daughter who's now 12 years old," Kelleher says. "I worked part-time, and my then-2-year-old daughter was in daycare those three days, so I took that opportunity to get out for a run on the way to work. On other days I'd walk with my daughter in the carriage."

Want to see more?

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• Pregnant?: It's Not Too Late to Start Exercising
• Talk about it!