By Bonne Marano, Fitizens.com Expert

For women who are expecting, being cardio-fit is like having a biological 401k: you are investing in the future health of you and your baby.  Aerobic activity will improve your endurance, nurtures a positive mental attitude, and increase the body’s level of serotonin (the “feel-good” hormones). It also prepares your heart and body for the marathon called labor. Nothing stimulates the circulation and conditions the body better.

While there is no single aerobic workout prescription for the pregnant woman, cardiovascular activities that are low-impact or non-weight bearing have the best potential to be carried on throughout your entire pregnancy. These include: 

Swimming

Swimming is great exercise for mommies of all levels. Its low-impact, provides good cardiovascular    benefits, and allows you to feel weightless (isn’t that awesome?) despite the extra pounds of pregnancy. It's also a very safe form of exercise.  No diving or Olympic style turns, please. Remember the KISS rule of swimming laps: Keep It Simple and Straight.

Walking

It’s one of the best cardiovascular exercises for pregnant women. Walking keeps you fit without jarring your knees and ankles. Safe and ACOG-approved for the entire nine months of a pregnancy, it’s the one to start with if you haven't been working out. ACOG (American College of Obstetricians and Gynecologists) recommends 30 minutes or more of this moderate exercise on most, if not all, days of the week. Needless to say, if you've been walking, keep it up. If you were fairly inactive before you became pregnant, start slowly and build gradually.

What about Jogging or Running? If you ran or jogged regularly before conception, there is no reason to alter your routine as long as you take some precautions. However, pregnancy is not the time to start a running routine. I’m sorry, but pregnant or not, running can be hard on your knees and since your joints loosen during pregnancy, you're more prone to injury. For the avid runner, no marathons or competitions please. And if you’re not an avid runner, steer clear of this workout at least until after your baby arrives and then start slowly.

Cycling and Spinning

Whether outdoors in a park or indoors just imagining your outside in a park, bike riding is a great, time-tested workout. It gets the heart beating and tones your lower body without the stress of pounding the pavement. Since it is a non-weight bearing activity, cycling is safe to do throughout the nine months of pregnancy. However, cycling and/or spinning may become more uncomfortable (hello, hemorrhoids!) during the last trimester when your belly has grown and it is challenging to reach the handle bars. 

Elliptical Machines

Their circular motion delivers a great cardiovascular workout with little or no impact on the joints. These apparati (yes that is the plural, I looked it up) are versatile, offering a range of workout combinations that include walking, stepping or skiing. One drawback is that the lack of direct impact on muscles and joints can lead to overexertion. 

Step Classes

It replicates a common activity, which you will be doing a lot of once junior arrives! Step is accommodating. On any given day, you can adjust the intensity of your workout by varying the height of your step. Feeling less than lethargic? A little nauseous? Use a 4-inch step (or do without a step that day). Feeling a burst of hormone-driven energy (2nd trimester days)? Go for that 6- or 8-inch step. Keep your step routine pregnancy-safe by avoiding any jumping movements and leave out the pivots and other quick directional changes. A word of caution: ask your step teacher what speed her music is.  Be sure that the music you're using stays within the recommended 118-126 beats-per-minute range.

Body Sculpting

Body sculpting like strength training is one the few workouts you can do throughout your pregnancy. There are a number of modifications that can be made to foundation exercises such as squats, lunges, curls, chest presses, shoulder presses, triceps, and rows. Plus, body sculpting keeps muscles firm and ready for carrying around your future bundle of joy.  These exercises can be done from a standing, seated or prone position in a wide variety of movements and equipment.  As a reminder, ACOG says no exercise in a supine position after the first trimester. Use slow, controlled movements to lift weights to avoid injury to the joints. I encourage you to work with weight lighter than you are used to and do a few extra repetitions.

Pregnancy is a great time to talk to a lifestyle coach or personal trainer. Learning good nutrition skills and following a nourishing, healthy diet is imperative to providing your baby with the nutrients it needs to grow and will help insure a healthy delivery. Talking with a diet coach or trainer will also educate you on fitness and diet options to help you get back into shape once the baby is born. Many premium clubs, such as elements , offer specialty programming for moms-to-be, which includes ideal diet and nutrition planning and exercise coaching. 


Bonne Marano is a 20 year veteran of the fitness industry. She holds several certifications with the Aerobic Fitness Association of America (AFAA), including Step, Spin, Bosu™, Pre/Post Natal and Personal Training. In 1999, Bonne founded Fit to Be, LLC, a health and fitness consulting company. She has developed two special training program, one for brides, appropriately titled “Fit To Be Tied”, and one for moms-to-be, “Fit To be Mommy.” Email her at This e-mail address is being protected from spambots. You need JavaScript enabled to view it .