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Preconception Health Check

Preventive Medicine Before You Conceive

By Kelly Burgess

"I just want them to know that it's wonderful that they're thinking about this now, because the sooner they start, the more time they'll have to build their stamina and strength," says Stone.

She notes that anyone starting an exercise program should get a doctor's approval. Following that approval, she says that an optimal fitness program consists of cardiovascular exercise, strength training and flexibility. Stone recommends the following schedule for someone who is trying to build fitness, with stretching warm ups before and after the workout:

• Week One: Start with 20 to 30 minutes of aerobic exercise, twice a week.
• Week Two: Increase to 20 to 30 minutes, three times per week.
• Week Three: Continue with at least 30 minutes, three times per week.
• Week Four: Increase to 30 minutes, four times per week.

At the end of the fourth week, the times can be increased up to 60 minutes per session, depending upon the exercise. At this time, strength training can also be added and should be continued twice a week. As a maintenance level, the goal should be 30 to 60 minutes of exercise, three to five times per week.

Stone recommends that "newbies" to the world of exercise consult with a physical trainer to make sure the exercises are being done properly. This information will be particularly useful when you're trying to maintain a workout regimen and avoid injury during pregnancy.

You can maintain your fitness regimen when you're pregnant. Even joggers can continue – with their doctor's approval – through the first trimester.

"The key is to listen to your body's signals," says Stone. "If after the first week your knees are killing you, you're probably doing something wrong, overdoing it or doing the wrong activity."

Want to see more?

• Six Months to Conception: A Practical 5-Step Plan Toward Pregnancy
• Preconception Visits: Working with Your Doctor for a Healthy Conception
• Ready, Set, Conceive! Preconception Planning for a Healthy Pregnancy
• Join the discussion on our Family.com community!