• Prenatal Exercise Guidelines
  Amercian College of Gynocology
  The following is a summary of the American College of Obstetricians and Gynecologists' revised guidelinges for exercising while pregnant (from Obstetrics & Gynecology 2002; 99:171-173).
  
• In the absence of contraindications, pregnant women are encouraged to engage in 30 minutes or more of moderate exercise a day on most, if not all, days of the week.  As always, check with your doctor before beginning an exercise program.
• After the first trimester, pregnant women should avoid supine (on your back) positions during exercise.  Motionless standing should be avoided as well.
• Participation in a wide range of recreational activities appears to be safe.  However, activities with a high risk for falling or abdominal trauma should be avoided during pregnancy, such as ice hockey, soccer, basketball, gymnastics, horseback riding, downhill skiing and vigorous racquet sports.
• Scuba diving should be avoided throughout pregnancy.
• Exertion at altitudes of up to 6,000 feet appears to be safe; however, engaging in physical activities at higher altitudes carries various risks.

     Warning Signs 
     to watch for when exercising.

• Vaginal bleeding
• Dyspnea (difficult or labored breathing) prior to exertion
• Dizziness
• Headache
• Chest Pain
• Muscle weakness
• Calf pain or swelling
• Preterm labor
• Decreased fetal movement
• Amniotic fluid leakage

       Important Reminders:

• Make sure get to class on time so that you don't miss the warm-up.  During pregnancy, the production of synovial fluid, which is the fluid that lubricates the joints and assists with the body's range of motion, decreases.  Doing a full warm-up will allow your joints to be prepared for more intense exercises.
• Eat before class.  A nutritious snack of compex carbohydrates (fruit, bread, cereal) should be eaten 1 to 2 hours before exercising to maintain healthy blood sugar levels during class.  High fat, high protein and high-refined sugar products should be avoided within 2 hours of beginning a workout. 
• Dress comfortable and in light-weight clothes.  Your core body temperature may be higher during pregnancy, so you may want to dress in layers.
• Be aware of over-stretching.  The hormone relaxin, that is release during pregnancy, relaxes the connective tendons and ligaments.  Because of the increased range of motion due to relaxin, you should be cautious not to over-stretch.  Go to the point of tension, hold the stretch, and stay within a comfortable range of motion.
• Drink lots of water!  Staying hydrated is extremely important for your health.  Drink before, during and after your workout.  Consume 8-12 glasses of water per day. 
• Listen to your body!  Be sure to exercise at an appropriate intensity level for you and don't go to the point of muscle exhaustion.  We are trying to maintain muscle strength, not increase it during pregnancy.  Try the "talk test" when exercising.  You should be able to carry on a conversation if you are exercising at the appropriate level during pregnancy.