Until 1994, the American College of Obstetricians and Gynecologists (ACOG) guidelines stated that a pregnant woman should not let her heart rate exceed 140 beats per minute; however, in 1994, the ACOG released new guidelines that basically say "if you are unable to talk normally while exercising, your activity is too strenuous" (ACOG, 1998).

Most forms of exercise are safe during pregnancy. Walking, swimming, and stationary biking are considered good exercise for pregnant woman. Short, frequent, and consistent exercise routines are more healthy than sporadic bursts.

The ACOG has published these general guidelines for a safe and healthy exercise program (ACOG, 1998):

• After 20 weeks of pregnancy, avoid doing any exercise on your back.
• Avoid brisk exercise in hot, humid weather or when you are sick with a fever.
• Wear comfortable clothing that will help you to remain cool.
• Wear a bra that fits well and give lots of support to help protect your breasts.
• Drink plenty of water to help keep you from overheating and dehydrating.
• Make sure you consume the extra 300 calories a day you need during pregnancy.

Precautions

According to ACOG (1998), stop exercising and call the doctor if you get any of these symptoms:

• Pain
• Vaginal bleeding
• Dizziness or feeling faint
• Increased shortness of breath
• Rapid heartbeat
• Difficulty walking
• Uterine contractions and chest pain
• Fluid leaking from the vagina

After the birth

Exercising after a baby's birth can help the mother get back in shape. Many of the physiological and biological changes of pregnancy persist 4 - 6 weeks postpartum. Exercise may help you sleep better at night and may help you cope with depression (Schlosberg and Neporent, 1996).