It is possible to stay fit while pregnant — just look at celebs like Jennifer Garner (below) and Rebecca Romijn, who are still fit despite having a baby on board. Studies have shown exercise during pregnancy can be very beneficial to mommy and baby, and most doctors recommend it as long as it is not a high-risk pregnancy. Exercise lowers the risk of gestational diabetes, reduces water retention, decreases the chance of varicose veins and lowers the risk of Caesarean delivery.

While pregnant, your fitness goals will have to be modified. Your focus should be shifted to maintaining your fitness while gaining a healthy but not excessive amount of weight. Check with your doctor for your recommended amount. It is also important to manage the intensity of your workouts. Hydration, body temperature and heart rate need to be monitored closely, especially during the third trimester. Drink plenty of water, keep your heart rate around 70-75 percent and your body temperature less than 100 degrees Fahrenheit.

Contact sports, high-impact exercises and sprinting are off limits. If possible, stick with aerobics classes designed specifically for pregnancy (check with your local gym or community center to see if they’re offered). If you prefer one-on-one training make sure your personal trainer knows your specific needs. Other options include swimming, elliptical training, stairclimbing, walking and stationary cycling.

When weight training, it is important to adhere to a few rules:

•••• Choose exercises where you support your spine with your core and abdominal muscles, and maintain a neutral spine position.

•••• Avoid using momentum to move weights.

•••• After the first trimester, avoid exercises where you lie flat on your back, which can diminish blood flow to your brain and uterus.

•••• Avoid the Valsalva maneuver, when you forcefully exhale without actually releasing air. This can result in a rapid increase in blood pressure and intra-abdominal pressure, and may decrease oxygen flow to the fetus.

Sail Abdul is an NSPA-certified trainer at the Merritt Athletic Club in Canton. Contact him at ptbysail@gmail.com.

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