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Ask A Childbirth Educator
Questions and Answer

Q. I have been very active for the past two years with high impact aerobics, weight training and walking/jogging. Now I am 7 weeks pregnant and I am wondering what can I continue to do safely at this time. I am concerned about excessive weight gain if I cut my 4-5 times a week routine down completely.

A. You will most likely be able to keep exercising, but you might want to change your routine. Any activity that will jar or put undue stress on joints and ligaments (such as jogging) should be avoided. Walking and swimming are excellent alternatives. Women should also avoid positions and exercises that strain the uterine ligaments and abdominal muscles, such as full sit-ups and some yoga postures. The most important thing to do is listen to your body. If you find yourself sweating profusely and feeling lightheaded while exercising, stop! Make sure you drink often and warm up and cool down from activity. If your heart begins to pound or you feel pain, stop! In pregnancy if there is pain you must not push yourself, as you might when you are not pregnant. And always check out your exercise routine with your doctor or midwife.

Exercise in pregnancy is a great way to maintain strength and flexibility that will stand you in good stead during labor. It also contributes to relieving stress (a real plus!). A few alterations in your routine will make sure you reap the benefits.

Karen Klimsak-Ungar, CCE has been a certified childbirth educator for Birth Works® since 1996. She is currently Managing Editor for the Birth Works newsletter, sits on the Birth Works Board of Directors, and serves on their National Trainee Review Committee. A happily married mother of two, she also continues to teach Birth Works classes as well as private classes.

Karen will answer your questions on fertility, pregnancy, birth, breastfeeding and babies. Her advice does not take the place of your practitioner. Personal answers will not always be possible.