Mother of all exercise routines

Just a few years ago expectant mothers were told to lay off the treadmill. But health experts now believe that exercise during pregnancy is beneficial to the health of both mother and child.
A moderate amount of exercise improves the mother's overall condition, strengthens the cardiovascular system and stimulates blood circulation. "If their gynecologist gives the green light, pregnant women should go ahead and participate in sports," says Christian Albring, president of the Munich-based Association of Gynaecologists (BVF).
The appropriate amount of exercise depends upon the stage in the pregnancy, as well as the mother's prior level of physical activity.
Endurance exercises, as opposed to high-impact competitive sports, are particularly beneficial during pregnancy.
"Jogging, hiking, Nordic walking, cycling, dancing, and swimming in water with a temperature over 20 C are all well-suited to people who don't care for sports," Albring says.
Working out in a pool is an especially attractive option. "Water is felt to be particularly pleasant because it buoys the body and takes weight off the joints," notes Marion Sulprizio, a sports psychologist at the German Sport University Cologne's Department of Health Research.
Also, studies show that strenuous activities are possible in water without raising the heart rate. "So in water you can really let loose," she says.
Another option is the fitness studio. "On the treadmill, cross trainer and ergometer, the training intensity is regulated individually and the amount of strain is monitored," Sulprizio says. This allows pregnant women to continually adjust the intensity of their exercise regimen according to their condition.
Sports involving sudden jumps or movements are less advisable. Pregnant women should be cautious about sports, such as tennis and squash, which require quick bursts of exertion.
Strength training is also permissible - not for the abdomen, but for arms and legs. The weights and resistances should be greatly reduced, however.
"Deep-sea diving is the only thing that's really taboo," says Edith Wolber of the Karlsruhe-based German Midwives Association. She points out that women who dive during pregnancy have a significantly higher rate of children with deformities.
Whatever kind of exercise is chosen, the basic guidelines for pregnant women remain the same: Avoid heavy strain, lower intensity, take regular breaks, drink a lot of fluids, and adapt according to one's comfort level.
"Expectant mothers are not competing. That means, among other things, that they can allow themselves to engage in sports less than they did previously, or reduce their performance level," Wolber says.
It is suitable for expectant mothers who were active before their pregnancy to exercise at least half an hour three times a week. The regularity of workouts is more important than the duration.
Exercise becomes more restricted as the pregnancy advances. "During the last trimester, a supine position should be avoided because it disrupts blood circulation in the uterus," Wolber warns.
In every phase of pregnancy, how the woman feels is the main factor in determining the amount of exercise.
"A workout should stop immediately in cases of blurred vision, shortness of breath, headache, dizziness, nausea or pain," Albring says. These symptoms should be promptly discussed with the treating physician or midwife, he adds.