Check out my blog post about monitoring exercise intensity

Here are some points about exercising safely and sensibly during pregnancy:

• Avoid overheating
• Eat before and after exercise, (a snack, not a 3 course meal) around an hour either side should do it
• Wear a good bra and trainers when you are working out
• Be aware of running conditions – look after your personal safety and avoid rough or hilly terrain
• Avoid laying on your back or front for extended periods after trimester 1
• Avoid plyometric or very high intensity moves (remember the talk test; you should be able to hold a conversation while exercising)
• Avoid twisting, turning and fancy footwork later in your pregnancy
• Steer clear of contact sports
• It’s complete nonsense that you shouldn’t lift your arms above your head in pregnancy
• Running is probably ok if you have always been a runner
• Your pre-pregnancy exercise and fitness levels will determine what level you can exercise at
• No sit-up type exercises after trimester 1, work your core instead though
• Dont take up drastically different new activities that really challenge you physically
• When working out with weights – use slow and controlled movements, 10-20 reps and no really heavy weights
• Remember your pelvic floor exercises (even if you are having a c-section)
• Adapt your exercise plan as your pregnancy progresses
• Warm up and cool down gradually
• Stretch the muscles you used in your workout
• Tell your instructor if you are still going to fitness classes (fine if you are!)
• Don’t do any exercises that require a wide leg stance if you have bad pelvic pain
• Try to maintain a good posture (all the time!)
• Try not to exercise on all 4’s after around 20 weeks if you have any wrist problems.
• Stay well hydrated
• Take care not to overstretch; relaxin makes your joints more prone to injury

Lots more advice and safe exercises in the 3-Plan and in PregnancyFit 250