DEAR DR. DONOHUE: My husband and I have been trying to start a family for three years. I am pregnant, finally, and would like some information on exercise and nutrition during pregnancy. Is exercise advised? I’ve been active all my life and would like to continue. How much weight should I gain? — B.S.

ANSWER: I can give you some general principles on both exercise and weight gain, but your own doctor has to furnish you with specifics. He or she knows your health and your medical history. Both must be considered in order to answer your questions.

A woman of normal height and weight can gain between 25 and 35 pounds during pregnancy. For an overweight woman, the gain should be limited to between 15 and 25 pounds, and for an obese woman weight gain ought to be only 11 to 20 pounds.

Additional calorie intake for a woman of normal weight during the first months of pregnancy is around 300 calories a day, 390 calories for the next three months and 250 calories for the last three.

Exercise during pregnancy benefits the mother and the fetus. For one thing, exercise increases the functioning of the placenta in providing nutrition and oxygen to the fetus. For the mother, it keeps weight within the desired limits, keeps muscles from shrinking and maintains bone strength.

Brisk walking, dancing, cycling and swimming are all good exercises during pregnancy. Jogging might not be the best for all pregnant women, especially those who are just starting an exercise routine. Exercises that require lying on the back are not recommended.

The pace of exercise ought to be moderate. “Moderate” means you can carry on a conversation while exercising. Brisk walking is defined as walking at a rate of three to three and a half miles an hour. A total of 150 minutes of exercise a week is enough.

DEAR DR. DONOHUE: I feel that soccer, the only true international sport played by millions, is the only sport that gives players a good cardiovascular benefit due to the constant running. I am glad to see many young Americans, boys and girls, playing it. — I.D.

ANSWER: Soccer is an excellent way to promote heart health and all-around health. Players have little idle time. They are constantly in motion, sprinting, jogging or walking.

Compared with American football, soccer expends slightly more calories per minute. Compared with basketball, the number of per-minute calorie burning is slightly less.

DEAR DR. DONOHUE: When I exercise, my face turns bright red. It takes about half an hour to return to normal after I am done exercising. Others worry I might pass out.

I have been diligently exercising for four years, so it shouldn’t be happening because I am out of shape. Your advice will be appreciated. I am tired of being so red. — M.

ANSWER: You don’t say you feel bad when you’re exercising, so I take it that you don’t. The bright-red color of your face isn’t a sign of trouble. It’s from blood rushing to the skin to keep you cool. Your physical makeup is such that you react more strongly than others. I’ll bet it’s a family trait. As long as you feel fine, I wouldn’t worry about it.

DEAR DR. DONOHUE: I read your article on the cross-country runner whose mom makes him eat a big breakfast before practice. You advised to eat three hours before such a workout. That means the kid has to eat at 3:30 a.m. He would be better off eating a light meal than getting up so early. — J.

ANSWER: I had to reread what I wrote. I told the young man to eat a hearty dinner the night before and a light meal for breakfast. It takes three or four hours for the stomach to empty a large meal.

Dr. Donohue regrets that he is unable to answer individual letters, but he will incorporate them in his column whenever possible. Readers may write him or request an order form of available health newsletters at P.O. Box 536475, Orlando, FL 32853-6475. Readers may also order health newsletters from www.rbmamall.com.

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