Question #6: What exercises can I participate in while pregnant?

Physical fitness is just as important during pregnancy as when not pregnant, maybe more so.  There are two main points to keep in mind.

The first is that any activity that could potentially injure you could injure the baby. The converse is also true, any action that is not going to injure you is not going to hurt the baby.  The fetus is in an extremely protected environment.  It is cushioned in a bag of water which is covered  by a thick muscle which is in turn covered by the mothers strong abdominal muscles and to varying degrees, a fat layer.  Exercises such as jogging, cycling, treadmills, ellipticals and climbers are great in pregnancy.  Swimming is a super way to exercise in pregnancy.  Light weights and weight machines are also safe and useful for pregnant women to stay in shape or get in shape.  Calisthenics such as stretching, sit ups and push ups, yoga, lunges, Pilate's are all ok.

I suggest people take care when snowmobiling, skiing, boarding, water skiing, boating, climbing, etc... as these activities carry an inherent risk of injury.  While it isn't likely one is going to get hurt in these activities care should be used, and keep in mind if it can hurt you it can hurt the baby.

The second point is related to maternal heart rate,  It turns there is an optimal heart rate that allows the heart to be the most efficient at pumping blood.  It has to do with filling time and the volume the heart is pumping per stroke.  This rate is at about 140 beats per minute.  So when doing cardio workouts please try and keep your heart rate at a maximum of 140 beats per minute.

One last comment about activities.   It is uncommon for a pregnant woman to be a scuba diver but for those of you who might be, take care.  The partial pressure of oxygen in the blood is affected by the pressures of diving and most authorities don't recommend scuba diving in pregnancy.  I have an avid and experienced diver who while pregnant has taken dives to 20 and 25 feet and has had absolutely no problems but I cautioned her to go no deeper.  Snorkeling is safe and very rewarding save the occasional shark attack..