DO:
-start slow!
-be sure to relax and stretch before and after exercise
-maintain correct posture by tilting pelvis and straightening back
DON'T:
-never exercise to the point of exhaustion/breathlessness
-avoid exercise in hot weather and rocky terrain (a woman's joints are more vulnerable to over-extending during her pregnancy because of over-excretion of the hormone, Relaxin, which is the connective tissue relaxer)
-no contact sports
-only do strength and cardio training to tone and to maintain current fitness level; no lifting overhead, bending over too low or too far, twisting, or heavy twisting of the abdominal region
-in the 2nd and 3rd trimester, avoid lying on back because it decreases the blood flow to the womb
-exercise 3 times/week; DO NOT exceed 5 times/week of aerobic exercise
-avoid bouncing and arching back
-do not bring feet over hips (i.e. the bicycle ab exercise); NO crunches past 45 degrees
-avoid precise balancing in later terms
-avoid lying on stomach
Appropriate Weight Gain Based on BMI
-underweight - gain 28-40 lbs.
-normal weight - gain 25-35 lbs.
-overweight - gain 15-25 lbs.
-obese - gain 11-20 lbs.
Normal Prenatal Blood Pressures
-Average - 110/70
-Normal - 120/80
-Hypertension - 140/90
*blood pressure is usually lower because of progesterone (relaxer hormone); it sometimes can cause dizziness
*watch out for signs of preeclampsia: dizziness, breathlessness, tiredness
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