What to expect when you're expecting (85 page)

Still not convinced that you have the time? To make your mission possible, try thinking of exercise as part of your day—like brushing your teeth and going to work—and build it into your routine (that’s how it becomes routine, after all).

If there’s no place in your schedule to block out gym time, just incorporate exercise into your daily activities: Get off the bus two stops from the office, and walk the rest of the way. Park your car in a faraway spot at the mall instead of cruising for the closest (and while you’re at the mall, take a few extra laps around—those count, too). Take a brisk walk to the deli instead of ordering in your sandwich. Use the stairs instead of the elevator. Walk up the escalator instead of going along for the ride. Visit the ladies’ room at the far end of your office instead of the one across the hall.

Have the time but lack the motivation? Find it in a pregnancy exercise class (the camaraderie will help cheer you on) or by exercising with a friend (form a lunchtime walking club or hit the hiking trails with your buds on Saturdays before your weekly brunch). Just plain bored with your workouts? Switch it up—try pregnancy yoga if you’re tired (literally) of running, or swimming (or water aerobics) if the stationary cycle is getting you nowhere. Find your exercise excitement in a pregnancy DVD workout.

Sure, there’ll be days (especially in those fatigue-prone first and third trimesters), when you’re too pooped to lift your legs off the coffee table, never mind actually do leg lifts. But there’s never been a better time, or better reasons, to get yourself moving.

Your back. A strong set of abs is the best defense against back pain, which plagues many pregnant women. But even exercise that’s not directly targeting the tummy can also relieve back pain and pressure.

Your (tense) muscles. Stretching does your body good—especially a pregnant body, which is more prone to muscle cramps in the legs (and elsewhere). Stretching can help you uncover little pockets of tension, warding off sore muscles. Plus you can do it anywhere, anytime—even if you spend most of your day sitting down—and you don’t even have to break a sweat.

Your bowels. An active body encourages active bowels. Even a 10-minute stroll helps get things going.

Your labor. Though exercise during pregnancy can’t guarantee that you’ll race through childbirth, moms who exercise tend to have shorter labors and are less likely to need labor and delivery interventions (including C-sections).

Your postpartum recovery. The more fit you stay during pregnancy, the faster you’ll recover physically after childbirth (and the sooner you’ll be zipping up those prepregnancy jeans again).

What’s in it for baby? Plenty. Researchers theorize that changes in heart rate and oxygen levels in exercising moms-to-be stimulate their babies. Babies are also stimulated by the sounds and vibrations they experience in the womb during workouts. Exercise regularly during pregnancy, and your baby might end up being:

Can You Kegel?

If you do only one exercise during your pregnancy, make it this one. Kegels help strengthen your pelvic floor (the muscle group that controls the flow of urine and the contraction of the vagina and anal sphincter). One of the many benefits of doing your Kegels is that they prevent urinary incontinence, a pretty common complaint late in pregnancy and during postpartum—as well as fecal incontinence, which, though less common, can be even more uncomfortable and embarrassing. They can also tone your pelvic floor in preparation for labor and delivery—and possibly help you avoid an episiotomy or a tear. Finally, flexing your pelvic muscles through Kegels can improve sexual satisfaction postpartum, when those muscles will need some tightening up. For more about Kegels and instructions on how to flex those amazing muscles, see
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More fit. Babies of moms who exercise during pregnancy are born at healthier weights, are better able to weather labor and delivery (they’re less stressed by it), and recover from the stresses of birth more quickly.

Smarter. Believe it or not, research shows that babies of moms who exercise throughout pregnancy score higher, on average, on general intelligence tests by age 5 (meaning that your workout may boost both your muscle power and baby’s brain power!).

Easier. Babies of pregnant exercisers tend to sleep through the night sooner, are less prone to colic, and are better able to soothe themselves.

Exercise Smarts

Exercising with a baby on board? Remember to use your exercise smarts:

Drink before you exercise. To avoid becoming dehydrated, have a drink before your workout—even if you’re not thirsty (waiting until you’re thirsty means you’ve waited too long). End your workout with a drink, also, to replenish the fluids you lost through sweat.

Bring on the snacks. A light but sustaining before-workout snack will help keep your energy up. Follow up with a light snack, too, especially if you’ve burned a lot of calories.