30 WEEKS, 4 DAYS

There have been numerous studies over the past few years involving women exercising while they're pregnant. The bottom line is that exercise performed effectively and safely, at a moderate intensity and in healthy women, is beneficial.

In addition to being good for your health and making you feel more energized, exercising will get you into great shape for labor and childbirth, which is, in effect, a workout!

Here are the myths:

• Exercising will harm my baby if I move too much. Your baby is protected by amniotic fluid and nourished by the placenta. By keeping within safe exercising guidelines (see Do's and don'ts), and not doing any high-impact sports or activities where you are at risk of falling or injuries, you are not putting your baby at risk.
• Exercise will use up some of the nutrients my baby needs. Your baby's growth will be monitored at doctor appointments, so you and your doctor will be able to tell whether your baby is growing at a usual rate or whether you should increase your calorie intake. If you're concerned, increase your calorie intake on the days that you exercise.
• Doing abdominal exercises will harm the baby. You can do abdominal exercises but you should not do abdominal exercises lying on your back in the second and third trimesters. The risk of lying on your back is that the baby can press down on the vena cava (the large blood vessel that returns blood to your heart). This causes your blood pressure to fall and compromises the oxygen flow to the baby. The first sign of a problem will be feeling dizzy: if you roll on to your left side, any symptoms should disappear. Don't hesitate to consult your doctor if you're concerned. The abdominal exercises shown on page 250 give you some great ways of doing safe abdominal exercises that do not put you or your baby at risk.