• Even if you’ve never exercised before, you can likely start an exercise program during pregnancy (once you’ve consulted your physician). Usually early in the second trimester is the best time for many women to begin an exercise program due to reduced fatigue they often experience during the first trimester.
  
• There is a greater risk of exercise-induced hypoglycemia (low blood sugar) during pregnancy; symptoms include feeling lightheaded, faint, weak, or nauseated. To avoid this condition, eat a complex carbohydrate snack 15-30 minutes prior to exercise.
  
• Progress slowly and as tolerated by your body. The most desirable exercises are those that are non-weight bearing, low impact or aquatic. Modify your exercise when needed.
  
• Consider including posture and balance training as well as core conditioning. These combined with kegel and pelvic area exercises can help prepare the body for labor and recovery from delivery.
  
• Be careful when engaging in stretching and flexibility exercises (i.e. yoga); your cartilage and ligaments soften and can give you a false sense of increased flexibility. This can make it easy to stretch too far and injure yourself, but you won’t necessarily know this until after delivery. If you weren’t Gumby before becoming pregnant, you shouldn’t move like it now.
  
• Wear a supportive bra and appropriate footwear.
  
• Stay well hydrated. Click here for more information on hydration.
  
• Make sure you can carry on a conversation with another person during exercise; if you have signs of over-exertion, reduce your intensity. Some signals include: excessive perspiration, red face, abnormal fatigue, excessive pain or discomfort, abnormal shortness of breath. Bottom line, listen to your body!

Recommended Activities During Pregnancy:

• Posture exercises
• Spine stabilization exercises – including low back stretches and strengthening. Pilates and yoga can also be very useful.
• Muscular endurance exercises – specifically, strengthen the thighs, chest, shoulders, upper and lower back, buttocks, abdominals, and pelvic floor muscles
• Include flexibility training – specifically, stretch the inner thighs, lower back, hamstrings, chest, and calves.
• Balance training
• Relaxation and breathing exercises – yoga and meditation are often beneficial.

Activities to Avoid During Pregnancy:

• Avoid exercises in the supine position (lying on your back) after the fourth month
• High impact movements
• Excessive repetitions
• Activities that increase risk of trauma to the abdomen
• Exercising at a maximal effort
• Exercise requiring profound balance or agility
• Activities in extreme environmental conditions
• Twisting and rapid direction changes
• Compromising joint movements or positions
• Compromising back exercises

Warning Signs of Problems During Exercise:

• Pain
• Vaginal bleeding
• Dizziness or feeling faint
• Increased shortness of breath
• Rapid heartbeat
• Difficulty walking

When to Avoid Exercise During Pregnancy:

• Premature rupture of membranes or placenta previa
• Premature labor during current or previous pregnancy
• Pregnancy-induced high blood pressure
• Incompetent cervix
• Persistent bleeding during second or third trimester
• A history of high blood pressure, miscarriage, cardiac, vascular, pulmonary, or thyroid disease
• Intrauterine growth retardation (slowed growth of fetus) during current or previous pregnancy

Source: American College of Obstetricians and Gynecologists. Technical Bulletin 1994:189.