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Fall into Fitness

Safe, Outdoor Exercises
for the Mom-to-Be

By Katherine Bontrager

"During the first trimester, in particular, increased core body temperature has been associated with neural tube defects (abnormalities of the developing spine, spinal cord and nervous system)," says Dr. Dahm. "To avoid overheating, women should wear appropriate clothing, including materials that breathe and wick away moisture; avoid exercise outside in hot/humid weather (check the heat index); and drink water before, during and after a workout (1 to 2 cups one hour before, 8 ounces at 20 minutes before, 4 to 8 ounces every 10 to 15 minutes during, and 8 ounces within 30 minutes afterwards). Thirst alone should not be a guide – if you're thirsty, you're already beginning to get dehydrated."

And as with all things, moms-to-be need to listen to their bodies when working out, says Baze. "Expectant moms should try to keep their heart rates at a 'safe' range (between 126 to 140 beats per minute)," she says. "If there's any feeling of lightheadedness or dizziness, women must stop exercising immediately and notify a doctor. Expectant mothers could feel sensitivity in heat, hydration, fatigue and nauseousness and should consider all the above when choosing a workout."

All moms-to-be should consult a doctor before starting or continuing an exercise program during pregnancy. But the workout is well worth the effort. Not only does it help keep you fit, with fewer cramps and less swelling, it also helps keep your baby healthy.

Remember Kelleher and all her jogging? The end result of her exercising: All three of Kelleher's children were healthy, large babies, ranging from 8 pounds, 14 ounces to 10 pounds, 11 ounces. Not bad for what she calls "an older mother," who was 35 years old when she had her first daughter, 38 with her second and 40 with her son.

Want to see more?

• Get Into the Swing of Things: Golfing During Pregnancy
• Mama's Got Biceps: Building Muscle With Strength Training
• Pregnant?: It's Not Too Late to Start Exercising
• Talk about it!