Based on information and clinical studies provided by Karen Nordahl, M.D., Carl Petersen, B.P.E., BSc (PT), Renee M. Jeffreys, MSc, James F. Clapp, M.D. and the American College of Obstetricians and Gynecologists, prenatal women who perform low impact cardiovascular and/or weight bearing exercise in 45 minute sessions at least two or more times per week will experience a quicker return to pre-pregnancy weight and receive the majority of the following benefits:

• Reduced risk of developing pregnancy induced hypertension.
• Fewer obstetric interventions.
• Reduced incidence of caesarean section.
• Increase in maternal well being.
• Increased energy and restful sleep.
• Increased sense of control over pregnancy and improved self image.
• Quicker return to pre-pregnancy weight.
• Decreased incidence of loss of bladder control during pregnancy and postpartum.
• Reduction in bone density loss while breastfeeding.
• Reduction in common pregnancy complaints such as hemorrhoids, constipation, leg cramps, back pain, etc.

Most of the following benefits to babies are achieved with moderate exercise programs:

• Infants have less body fat at birth. Early research suggests that benefits of lower body fat may translate into reductions of heart disease and diabetes in adulthood.
• Infants are less cranky and less likely to have colic.
• Increased neurodevelopmental scores in oral language and motor skills when tested at age five.

Pregnancy complaints that improve with exercise:

• Lower back pain due to extra weight, poor posture, and pelvic widening.
• Upper back pain due to rounding of the shoulders from extra breast weight.
• Carpal tunnel syndrome caused by extra swelling from water retention and weight gain.
• Leg cramps caused by dehydration or calcium deficiency.
• Leg swelling caused by water retention.

• Exercise during pregnancy can increase risk of miscarriage: This is not supported by any research. There is a slightly increased risk if the body is overheated during the first trimester, but this is true while exercising or not. Still, it is very important not to overheat during exercise.
• Exercise during pregnancy will make an infant smaller at birth: Moderate exercise during a normal and healthy pregnancy does not have this effect.
• Exercise during pregnancy may cause premature labor: Pregnant exercising women may give birth about nine days sooner than non-exercising prenatal women, but this is not considered premature labor.
• It is not safe to start an exercise program when you are pregnant: Research has shown it is quite safe to begin a low impact exercise program in the first to mid-second trimesters.

This series is specifically designed to provide low impact weight bearing exercise through gentle and prenatal yoga postures and prenatal pilates exercises. All exercises, stretches, and postures taught throughout the series are gentle and safe for healthy prenatal women through the third trimester. Participating in these classes can help to prevent many common pregnancy complaints, restore the body, and support postnatal recovery while strengthening the pelvic floor, muscles used during labor, and core muscular strength, supporting the lower back and preventing muscular separation. These workshops also provide much needed relaxation to relieve stress and tension.

• Consult your healthcare provider and inform them that you are exercising during your pregnancy.
• Listen to and honor your body. Now is not the time to increase your fitness level, but to maintain a healthy and safe program.
• Read carefully and follow the safe exercise guidelines for prenatal women listed below.

• Prenatal women are encouraged to do 30 minutes or more of moderate exercise at least three to five times per week, but are also encouraged to check with their healthcare provider before beginning a program.
• After the first trimester, prenatal women should avoid supine positions (lying on the back) and motionless standing.
• Avoid any activity with a high risk of falling or abdominal trauma.
• Prenatal women are encouraged to watch their diet. Exercise burns calories which must be replaced to ensure adequate nutrition for your growing little one.
• Prenatal women are encouraged not to use exercise as a means to limit weight gain due to the extra nutritional needs of your baby. Please eat according to your appetite and make positive food choices.
• Prenatal women are encouraged to stay hydrated. Dehydration has been found to be a precursor of premature labor. Please drink an extra eight ounces of water for every twenty minutes of cardiovascular activity, drinking water before and after classes and to accommodate natural thirst. Water is provided during classes.

• Vaginal bleeding
• Heart disease
• Lung disease
• Incompetent Cervix
• Multiple gestation (twins or triplets that are at risk for premature labor)
• Persistent spotting
• A condition where the placenta covers the cervix
• Ruptured membranes
• Pregnancy induced hypertension
• Severe anemia
• Unevaluated irregular heart beat
• Chronic illness
• Extreme obesity
• If you are extremely underweight or have lead an extremely sedentary lifestyle
• Intrauterine growth retardation
• Orthopedic limitations
• Seizure disorders
• Hyperthyroidism
• Heavy smoker

Discontinue your exercise program and consult your healthcare provider if you experience any of the following:

• Vaginal bleeding
• Shortness of breath prior to exertion
• Dizziness
• Headache
• Chest pain
• Muscle weakness
• Calf pain or swelling
• Decreased fetal movement
• Amniotic fluid leakage

Again, please consult your healthcare provider about prenatal exercise and before beginning a program.