Preparing Your Body for the Wonder of Pregnancy

I’m once again embarking on the fascinating journey of pregnancy. The journey begins at the doctor’s office. During my pre-conception appointment, my doctor performed a physical and a lab test for anemia. Your doctor may also order tests for diabetes, thyroid functions, and STDs, depending on your medical history. Just when I thought I was finished being poked and prodded, there were the immunizations. The March of Dimes recommends that all women be tested for immunity to rubella (measles) and chicken pox before they become pregnant and that they consider being vaccinated at that time if they are not immune.

The final part of a pre-conception appointment consists of an assessment of your lifestyle habits. Being fit and healthy is always important, but it takes on increased significance for women trying to conceive. While planning a pregnancy, I imagine that I’m creating the ultimate sanctuary inside my body—a place where an embryo will feel cozy and at home. I eat plenty of fruits and vegetables, take 800 mg of folic acid to prevent birth defects, and exercise daily. So when my doctor rattled off the lifestyle questions, I answered with pride. Exercise? Yes. Smoke? No. Alcohol? Rarely. Drugs? No. Caffeine? Uh Oh. I guess I always knew it would become an issue. Double cappuccinos certainly don’t mesh with the whole calm, sanctuary effect I’m going for. Conception is more likely to happen if the body is relaxed, not pumped up on caffeine.

I left the doctor’s office resolute about kicking the habit and happy to tackle the next part of my pre-pregnancy plan: the exercise routine. Once you are pregnant, doctors will advise against increasing your exercise program. So it’s best to get comfortable with a routine that you can continue during pregnancy, with a few modifications. When I was pregnant with my son, I was put on bed rest for the last two months. For someone who is used to being active daily, this can be like torture. I was glad that I had prepared my body for pregnancy and labor in advance.

Here are a few tips to keep in mind when designing your pre-pregnancy workout plan:

• Take advantage of this time to perform supine toning exercises, like abdominal crunches and leg work. After the first trimester of pregnancy you won’t be able to lie flat on your back. When you’re on your back, the weight of the uterus can reduce the blood flow to your baby.
• Start doing your Kegals now. These are exercises that strengthen your pelvic floor. If you’ve given birth before, you know how important Kegals are. You can sneak them in at any time, but they fit nicely with Pilates exercises that focus on your core muscles.
• Get your ya-ya’s out. If you don’t feel like you’re exercising unless you’re defying gravity or taking a risk, get that out of your system before you get a positive pregnancy test. Activities like skiing, rock climbing, and horseback riding are all off-limits while you’re pregnant.
• Practice proper exercise habits now. Warming-up, monitoring your heart rate, cooling-down, and stretching all become very important during pregnancy. It’s easier to change your exercise habits gradually than to try to modify them after you become pregnant.
• Finally, increase your chances for conception by adding a relaxing element to your workout routine, like Hatha yoga or Tai Chi. You’ll be on your way to creating that ultimate sanctuary…