Exercise and pregnancy are two areas in life that although seem rather simple, together they can be a challenge. Knowing what's okay to do and what isn’t has been a mystery for many women and no clear guidelines are available to the general public. The American College of Obstetrics (ACOG) revised its 1985 guidelines and released an updated version in 1995. However, with the exception of Dr. James Clapp, a leading researcher in the field of pregnancy and exercise, this subject still remains a difficult area to be clear and concise.

In this article, you will be given basic guidelines for those who can and should exercise during pregnancy, as well as those who should not. Also covered is what to consider in a basic exercise program, the benefits for the baby, and the qualifications when looking for a fitness professional to help you exercise during this time. Always keep in mind that this a very special time in your life and exercise should be approached with great caution. Also, let your physician know you are exercising and report any changes in your body during this time.

· Pregnancy induced hypertension

· Premature rupture of membranes

· Pre-term labor during the prior or current pregnancy or both

· Incompetent cervix /cerlage

· Persistent second or third trimester bleeding.

There can be other limitations; be sure to consult your physician.

Who can and should exercise during pregnancy? The rule has been established, in the research done by Dr. Clapp, as "activities done six weeks prior to pregnancy can be done throughout the pregnancy." This would include things such as: aerobics, running, weight training, swimming, yoga or other activities that you enjoyed prior to pregnancy.

If you have not participated in an exercise program does this mean you shouldn’t? Of course not -- having a baby will be the most athletic event of your life. This, however, is not the time to begin training for a marathon. Greater caution should be taken and activities should consist of more low impact events such as walking, low impact aerobics, water aerobics, or a specially designed prenatal aerobics class.

What elements should I consider when exercising in order to protect the baby and myself? One guideline established by ACOG is that the mother-to-be maintain a safe heart rate with the beats per minute no higher than 140. It is important to invest in a heart rate monitor during this time to keep accurate readings. It is easy during your second trimester to feel more able and exert yourself. When participating in an aerobics class, let the instructor know you are pregnant and depending upon their training, they may be able to direct you in modifications. Also, avoid quick changes in movement -- remember that balance in pregnant women has been affected by the baby and therein lies the potential for injury. If you participate in yoga, consider the high production of relaxin which helps your body prepare for giving birth but will also make you feel more flexible. Use a more limited rage of motion and be careful when feeling hyper-flexible -- it will be possible to pull a muscle and delay further opportunities to exercise.

What are the benefits of exercise for the baby? In Dr. Clapp’s book, Exercising through Pregnancy, it became apparent after extensive research and consistent results that moderate exercise has no detrimental affects on fetal well being. The benefits can range from babies who are better self soothers, leaner babies, or children who have better oral skills by age five. These studies were published in the Journal of Pediatrics and although not all characteristics may be present, all children of exercising mothers had one of these benefits.

What to look for when working with a professional. When you consider paying a personal trainer to help you during your pregnancy, take careful consideration of their qualifications and don’t be afraid to ask questions. Be sure your personal trainer carries a primary national certification such as AFAA, ACE, NASM, or ACSM. All of these companies are nationally recognized and have strict guidelines for certification. Also look for a prenatal certification like AFAA Prenatal, Moms in Motion, or Healthy Moms. Don’t assume that just because your trainer is certified, they also have the additional prenatal information. Training a pregnant woman is not the same. Also keep in mind that many trainers will only take clients after their first trimester, so you may want to have a plan for the first twelve weeks.

Planning for the baby extends to so many areas of your life -- from baby-proofing the house, the nursery, and the car, to planning for labor. All of these elements are important, but as baby’s arrival gets closer your health is also very important. Remember to take time to care for yourself.

-Jolene Puffer/ AFAA C.P.T. Moms in Motion/ Morrisville -