Fitness4Baby Guidelines for Exercise during Pregnancy

These guidelines should be applied to exercise during pregnancy at all times.

1. The health and safety of the baby and mother are the primary focus.
2. The primary care physician consent must be given.
3. Exercises in the supine position for long periods of time will be avoided after the first trimester.
4. Vigorous exercise and motionless standing should be avoided throughout.
5. The physical state of the mother will be continually monitored during the exercise session. Symptoms such as dizziness, nausea, lightheaded, fatigue will govern the tone of the session.
6. Exercise to exhaustion is not permitted.
7. Exercises which increase the risk of abdominal trauma will be avoided.
8. Exercises done on unstable surfaces will be avoided due to the high risk nature.
9. Breathing will continue through all exercises.
10. Consuming an adequate balanced meal about an hour before the session is recommended due to the increased production of insulin and increased potential of hypoglycemic condition.
11. Exercise intensity will be monitored through Rating of Perceived Exertion (RPE). A RPE range of 4 to 8 will ensure a safe moderate level if intensity. Of course the current condition of the mother will dictate intensity.
12. Comfortable and/or loose fitting clothing should be worn.
13. Regulation of heat is of critical importance. Proper cool down periods will be given to keep core temperature under control.
14. Kegel and transverse abdominal exercises will be emphasized.
15. Corrective postural exercises and stretches will be done due to the changes in the body.
16. Drinking water throughout workout and after will be encouraged. Estimated 2.3 to 3 liters of fluid a day. That is 10 to 13 cups.

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