Maintenance of exercise or beginning an exerexise program are very benefical while pregnant.

Exercise can improve health and decrease risk for stress, back pain, fatigue, and overall feeling of discomfort.

This is not a “weight-loss program” but a “health program”

The level of which you exercised prior to pregnancy may need to change

Vigorous exercise may be harmful

If you never have been apart of a program please consult your medical provider but this often will not prevent you from exercising.  

 
What symptoms or findings should make you concerned?

   -     Bleeding
   -     Spotting
   -     Fluid gushing from vagina
   -     Trickling of fluid that is consistent but that doesn’t go away
   -     Intense abdominal pain
   -     Start contractions unexpectedly
   -     Intense headache
   -     Nausea
   -     Dizziness
   -     Vomiting
   -     Change or decrease in fetal movement
   -     Shortness of breath
   -     Change in heartbeat – Irregular
   -     Large amount or sudden swelling in hands, feet, legs, or other

***  –  remember that these symptoms don’t necessarily mean something serious is occurring but you should seek medical attention and advice often without delay.

Possible exercise activities and programs

Category I relatively no risks:
   -    Walking  [briskly]
   -    Swimming [do not hold breath for long periods of time]
   -    Cycling indoors
   -    Elliptical machine
   -    Yoga

Category II – some increased risks – can still be done but should be done in moderation
   -    Jogging
   -    Tennis
   -    Racquetball
   -    Weight-lifting   [should be monitored closely with minimal weights - certain programs should be completely ignored]

Program guidelines

1.)   Plenty of water – prior, during, and after exercise
2.)   Proper shoes to avoid falling, tripping, and unbalance during exercise
3.)   Make sure you are eating 300 additional calories a day
4.)   Remember – this is not a “weight-loss program” but a “health program”
5.)   Proper form and movement is essential
6.)   Workout on flat surfaces
7.)   Never workout extensively
8.)   Do not become out of breath

Exercises to avoid:

   -    Contact sports   (Softball, Basketball, Volleyball)
   -    Activities with running, jumping, bouncing
   -    No twisting movements
   -    No full sit-ups or leg lifts
   -    No exercise in hot or humid weather