Can you get in shape while pregnant?

With all the excitement of being pregnant can come a bit of concern: I’m going to gain weight. Possibly a lot of weight.

And how can I get in shape or stay in shape while my body changes so much?

Try not to focus on how much weight you might gain and talk to your health care provider about your weight goals. Aim to gain a healthy amount of weight — 25 to 35 pounds — to reduce your risk of gestational diabetes, assist with maintaining function and reduce the intensity of common aches and pains associated with pregnancy.

When you’re pregnant, it’s not a good idea to focus on dieting. Instead, try to focus on eating well, including healthy grains and proteins and fitting in two to three servings of fruits and vegetables a day.

And it’s important to exercise. If you were active before pregnancy, you can maintain that level of exercise. If you weren’t, gradually increase your activity level. You could start with walking, which is very safe and effective.

But how do you know you’re exercising correctly and at the right intensity level? One way to tell is the “talk test.” If you can talk to someone while you exercise, even if you’re a little winded, that’s an appropriate level. As you get closer to your due date, you’ll be winded sooner, so be sure to give yourself breaks when you need them. The talk test can be applied to cardio exercises, exercise classes, yoga and even strength training.

It is safe to start exercising during any month of your pregnancy?

Yes — the sooner, the better, to give you time to get the benefit of your exercises. Being as fit as you can during your pregnancy can also help you recover after you give birth and will ease some of the aches and pains of your constantly changing body. You may have to adjust your exercise.

You can modify your exercise with:

• Wider stances when you squat
• Smaller stances when you lunge or changing to single-leg squats
• Avoid lying on your belly after 12 weeks of pregnancy without supports to reduce abdominal pain.

Be sure to avoid lying flat on your back sometime starting in the second trimester, but definitely between 24 to 28 weeks. This can increase your risk for orthostatic hypotension, which is a form of low blood pressure that can lead to dizziness, lightheaded sensations and shortness of breath. The reason you need to avoid lying flat for long periods is because that’s when a baby can put too much pressure on your vena cava, a large vein in our abdomen, which can decrease blood flow to the baby.

Avoid sit-ups and crunches. They can cause unnecessary stress on the pair of muscles that run vertically up the front of your abdomen. However, there are many core strengthening alternatives that can be completed. I highly recommended seeing a physical therapist who specializes in how the body changes during and after pregnancy.

You may have to avoid or change your exercise if you have:

• Shortness of breath
• Abdominal cramping
• Swelling in extremities
• Nausea

What are some core exercises you can do throughout pregnancy?

Pelvic rock — While on your hands and knees, exhale and pull your belly in towards your spine (give baby a hug with your muscles) and hold and gently shift your weight over your hands.