Once you have outlined your pregnancy goals (and okayed them with your doctor), stay within the following workout parameters:/p>

EXERCISE DON’TS During Pregnancy

• Don’t try to beat the system by taking short cuts (for example, never cut calorie intake or engage in intense fat burning exercises when pregnant)
• Respect that your body is different now; your workout routine may be different, too.
• Don’t risk high-impact sports or activities in which you could get hit, fall, or sustain abdominal injury
• Stay away from scuba diving or high altitude activities (above 6000 ft)
• Don’t exercise on your stomach when it becomes uncomfortable (around end of first trimester)
• Don’t do abdominal work
• Don’t exercise on your back after the 1st trimester—this position potentially decreases blood flow to you and your baby
• Don’t exert a full range of motion during stretching or workouts (aim for about 80% ROM (range of motion))
• Don’t split hips apart (splits, pigeon pose—avoid any position that will torque the hips)
• Don’t do inversions in the 3rd trimester (due to a different center of gravity and greater chance of falling)
• Don’t raise the heart rate over 140 BPM (beats per minute), and don’t exercise to the point of fatigue (diverts blood flow from your baby)
• Don’t become overheated (isn’t healthy for baby)

EXERCISE DO’S During Pregnancy

• Listen to your body
• Listen to your doctor
• Map out personal health goals (an example list would include: ample sleep, getting enough fat in the diet, getting plenty of water, consuming plenty of vitamins/minerals/veggies (nutrition to support your body and your baby’s growth), focusing on good posture, avoiding stretch marks, building relationships in a new way, and having a happy attitude…)
• DO get regular exercise. ACOG (American College of Gynecology) recommends women with normal pregnancies should get 30 minutes or more a day of moderate exercise on most (if not all) days (and moms who exercise tend to have shorter labors and are less likely to need labor and delivery interventions.)
• Keep up with your regular physical activity (as long as it is NON CONTACT/ NON EXTREME) as long as your body FEELS GOOD doing it.
• Start slow if you’re new to working out
• Stay cool / stay hydrated
• Use Moderation – KNOW when to STOP (contractions, chest pain, lack of breath, dizziness, light-headedness can all be serious signs)
• Taper off in the third trimester (usually brisk walks or swims coupled with stretching may be enough of a workout)
• Stretch often—see a specialist to aid in your posture if needs be
• Good shoes for healthy joints, good shoes are a workout essential– whether or not you’re expecting
• If you’re not exercising for health reasons, have peace knowing that you are doing what’s best for you and your baby
• And, remember to breath! (deeply, slowly—as if you’re sipping air through a straw)