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Home » How to lose weight safely » Doctor’s orders on pregnancy workouts – The Journal News | LoHud.com

Mary Lynn Mitcham Strom, For The Journal News Published 3:51 p.m. ET April 7, 2017 | Updated 22 hours ago

Pregnant fitness(Photo: gdinMika, Getty Images/iStockphoto)

Every pregnancy is different, so theres no one rule about what exercises you can and cant do while pregnant.

Obviously, talk to your doctor about any concerns you have and always listen to your body.

But generally speaking, Helen Jhang, an obstetrician gynecologist at WestMed in White Plains, says theres no need to cancel your gym membership just because youre pregnant.

KEGELS AND KETTLEBELLS:Moms-to-be who work out

WORK IT OUT:Keeping moms-to-be in the gym

I find that women who are well conditioned during pregnancy have an easier time with labor when it comes time to push. Their endurance is better, their backs are stronger, their abdominal muscles are stronger, she says.

And if youre exercising, youre not gaining as much weight so theres less to lose post-partum. How do you exercise safely? Keep these considerations in mind.

Keep your heart rate down. When youre pregnant your heart rate should be 70 percent of your normal target heart rate, says Dr. Jhang. (The formula to find your pregnancy heart rate is 220 minus your age and then multiply that by .7.) You should be able to talk through whatever youre doing. Your brain is smart but its not that smart. It will pump blood to where its needed most, so if youre pumping less to your uterus and more to your lungs, thats not good.

Consider your fitness level before pregnancy. If youre a marathoner and want to keep running, go ahead. But nows not the time to step it up or try something new.

Avoid injury. It may seem like a no-brainer, but you wont be working with the same body in month one and month six. Your center of gravity changes as pregnancy goes along, says Dr. Jhang. Sure, you can do yoga, Pilates, and light aerobics. But maybe skiing is not such a great idea.

About those abs: You can still do stomach-strengthening exercises during pregnancy, says Dr. Jhang. Sit-ups are OK during your first trimester, but you cant realistically do them much after that. Avoid laying flat on your back for an extended time, she warns. It can reduce blood flow to the fetus.

Walk: For people who are not good exercisers, this is a good time to start walking. It can help you metabolize meals. Try walking for 15 to 20 minutes after dinner, says Dr. Jhang. You dont even need a gym membership to do it.

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Doctor's orders on pregnancy workouts - The Journal News | LoHud.com

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Home » How to lose weight safely » Doctor’s orders on pregnancy workouts – The Journal News | LoHud.com