By Caren Fairweather Published: 2:00 AM – 01/19/11

If you resolved to get fit this year and recently learned you are pregnant, don’t fret! many symptoms of pregnancy may be helped by continuing or beginning an exercise program. Difficulty sleeping, low energy and maintaining a healthy weight and body image improve when pregnant women adopt a safe, moderate exercise program.

Two added bonuses: Physical activity can help you prepare for childbirth by building stamina and strength, and it can also make it easier to get back into shape after the baby is born.

Whether you have been physically active for years or you want to begin a fitness program now that you’re pregnant, adhering to several guidelines will ensure a safe pregnancy and birth.

First, see your health-care provider as soon as you know you are pregnant. Several conditions may make exercise risky during pregnancy, including asthma, high blood pressure, carrying multiples (twins, triplets, etc.) or having delivered prematurely previously. A prenatal physical exam and assessment will help your provider determine the best course of action for you and your baby.

If you get the green light to exercise, consider walking or stationary bicycling, swimming and prenatal yoga with a qualified instructor.

Walking provides aerobic benefits and improves posture. In the second and third trimesters, when you may lose your balance more easily, it is recommended that you walk with a buddy. it is common for a woman’s feet to grow during pregnancy, so invest in a new pair of walking shoes that fit. Your breasts may also be more tender than usual, so get a support exercise bra.

Swimming feels great when you are pregnant, especially in the later months when other forms of movement get uncomfortable. keep the speed down, no diving, and enjoy the feeling of weightlessness as your body grows big with baby. Stay out of hot water, as overheating is dangerous for the fetus.

Prenatal yoga focuses on gentle stretching, strengthening, breathing and learning to relax your body and mind. Some prenatal yoga classes include guided meditations to bond with your unborn child.

Whichever form of exercise you choose, drink at least a cup of water before, during and after exercising. Avoid becoming dehydrated because dehydration can cause contractions. Learn to monitor your heart rate accurately and keep it under 140 beats a minute.

Even if you have been athletic before becoming pregnant, refrain from risky forms of exercise such as contact sports, including volleyball, and activities that require jumping and bouncing. Avoid activities that can lead to falls, including skiing, waterskiing, skating and horseback riding. stop exercising immediately and contact your physician if you experience nausea, dizziness, vaginal bleeding or leaking, a racing heart or swelling in your calves.

Check with your local hospital and fitness centers for safe, effective prenatal exercise programs. It’s a new year, and having a new baby is a great reason keep your fitness resolution.

Caren Fairweather is executive director of Maternal-Infant Services Network Inc. (MISN), a mid-Hudson not-for-profit that promotes family health and wellness. Visit MISN at misn-ny.org.

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