Exercising for Two The case for keeping fit while pregnant. by MEREDITH CHILES DOLHARE eing seven months pregnant with my second child makes this topic near and dear to my heart, literally. And I've found that women of all types are genuinely interested in the subject -- those who have had children or are trying to have them, and those who only see childbearing as a beacon somewhere off in a distant future. Men even ask me questions on the topic out of idle curiosity, I imagine. Usually they inquire whether my doctor knows that I am exercising -- like I am doing something forbidden. I suppose part of the fascination with women who actually exercise throughout an entire pregnancy is that it is a fairly recent trend. For example, our mothers and grandmothers were not only discouraged from doing anything strenuous, but they were also frightened into believing they would mortally harm themselves and the baby. "The American College of Medicine remains fairly conservative on the subject, as do many OB/GYNs," admits Dr. Peter Muller, M.D., an obstetrician and gynecologist. "However, most of us have found that moderate exercise during pregnancy only benefits both the mother and the baby. For example, regular exercise can dramatically improve the second stage of labor and your ability to push the baby through the birth canal." But, there are oh-so-many myths to dispel. I was very fit when I found out I was pregnant with my first child and had plans to remain so throughout my pregnancy. Then I met my doctor, and she scared the wits out of me. She told me that if I continued running or working out the way I had been that I would have back and knee problems for the rest of my life due to the shifting joints. Because I love to exercise, I didn't see any other way but to take a little hiatus until the baby arrived. Big mistake. It took me much longer to recover and regain my level of fitness than if I had continued on my merry way. And I resent that to this day. I felt heavy, and my confidence level diminished, but I didn't see a way out. Until I met Dr. Muller. "Your body begins producing a hormone called Relaxen at about 11 to 12 weeks of pregnancy that loosens up the joints in your hips and pelvis in order for the birth canal to move during delivery," explains Dr. Muller. "And, yes. You do run a higher risk of mechanical injuries such as a sprained ankle or knee pain. That is why we stress to watch out for overexertion and to use common sense. For example, running in your mid- to late-third trimester is not usually recommended." I had also heard repeated warnings from friends whose doctors told them that if they had not been exercising prior to pregnancy, they should not start now. I actually believed that one. So, what did Dr. Muller have to say? "Basically, that's just not true. You are probably not going to increase your fitness level during pregnancy; however, not working out before does not mean you can not begin a mild to moderate program during pregnancy," he says. "Start out walking 20 minutes at a time, four to five times a week and increase it from there depending on how you feel. Simply stay within 70 percent of your maximum heart rate range." (To obtain this, subtract your age from 220, then multiply by .7.) This pregnancy, I feel like a new woman. And, I attribute all of it to exercise (and Dr. Muller). Throughout my first trimester and most of my second, I felt extremely nauseous. However, if I simply "bit the bullet" and got some exercise, I felt rejuvenated. And that continues to be true. In addition, I am more in control of my moods and I have yet to feel insecure, bloated, or heavy -- three staples of pregnancy, believe me. At seven months along, I can still wear some of my clothes. Now I'm not saying that you shouldn't gain weight during pregnancy. By maintaining an exercise regimen, you will continue to gain the proper amount of weight, but the right kind of weight. Rather than gaining pounds by putting on fat, the weight will eventually come from the baby and its necessary fats and fluids. "I taught aerobics and a circuit training class all the way up to the birth of two of my daughters," says Jane Leathers, veteran aerobics instructor and extremely fit mother of three. "Also, I did not stop running until my seventh month, and I lifted moderate weights until the end with all three." And, guess what? Jane gained the exact amount of weight prescribed by her doctor each time -- an average of 25 pounds. She looked and felt fabulous. "I found that being fit during pregnancy helped with labor and delivery, sure," she says. "But most of all, it allowed me to recover my natural body rapidly and regain my prior level of fitness within a few weeks." Dr. Muller recommends that any woman who is pregnant or thinks she might be pregnant should contact her doctor before beginning an exercise program.