First of all, it IS safe to exercise during pregnancy, recommended even. The general rule of thumb is you should be safe to do what you've been doing before, BUT now is not the time to drastically increase your activity level. Don't take this to mean..."I don't exercise at all now. I guess I shouldn't start." I'm NOT saying that. I'm talking more along the lines of...going from jogging for 45 mins a day to jogging two hours a day.
Some danger signs you want to look for while you're working out are
-Nausea, Dizziness, Sudden change in body temp, heart palpitations, swelling in your calves, vaginal bleeding, blurred vision, fainting, sharp/recurring pain in abdomen and chest, deep back or pelvic pain, or vaginal fluid leaking.
Exercises to avoid are:
- exercises that are of high-intensity, such as marathon running and cycling, or high-impact aerobics
- contact sports, like football, ice hockey, and wrestling
- racket sports
- any activity where you could be hit in the stomach
- activities that could cause you to fall, such as rollerblading, outdoor cycling, rock climbing, or horseback riding
- any activities performed at high altitudes, including downhill skiing and climbing
- scuba diving, as it could put pressure on your organs or your baby
So, what should you do?
Walking and swimming are some of the best exercises you can do. They are lower impact and are easy on the joints. Jogging, dancing, yoga, pilates, biking, and the elliptical machine are also great means of exercising for the pregnant woman. Weight lifting is still ok, but weight should be taken down considerably so your heart rate doesn't get too high.
One thing that I have recommended to many of my pregnant clients is a heart rate monitor. It helps you to know you are staying in a safe range without any guessing.
If you have any other specific questions please ask!!