Along with doctors' and other medical and fitness professionals' recommendations, you should also consider the following:
- If you have never exercised before pregnancy, start slowly and gradually build up
- Individualized programs with lower-intensity exercise are recommended
- If you were exercising before pregnancy, then the goal should be to maintain your current exercise programs with a few adaptations
- Gaining weight is good
- Medical supervision is recommended when exercising. Avoid contact sports
- Avoid exercise in which loss of balance could occur (e.g., rocky terrain, unstable surfaces)
- Avoid exercise in extremely hot weather
- Wear appropriate clothing
- Avoid high-intensity exercise
- Avoid exercising on your back or belly after the first trimester as this position is associated with decreased cardiac output in most pregnant women
- Always warm up and cool down
- Communication with professionals is key
- Listen to your body
- Avoid exercises that challenge balance, such as riding a bicycle outdoors or exercising on an uneven surface, especially during the third trimester
- Avoid extreme movements of joint flexion and extension, examples are deep knee bends
- When weight training, work on improving muscle definition (tone)
- Exercise programs should be tailored to the individual, taking into consideration one's fitness level prior to conception.