You are pregnant and before you start exercising, you want to make sure you do safe pregnancy workouts. There are a gazillion websites that show you what you can do. But here you will find the pregnancy do’s and don’ts for a pregnancy workout routine, all based on research.
Before we get into the pregnancy do’s and don’ts, I want you to understand that all of this information comes from key sources like ACOG CO 650 (American Congress of Obstetricians and Gynecologists) & ACSM (American College of Sports Medicine).
ACOG and ACSM provide this general guideline for exercise during pregnancy: in uncomplicated pregnancies, women with or without a previously sedentary lifestyle should be encouraged to participate in aerobic and strength-conditioning exercises as part of a healthy lifestyle.
Get your doctor’s permission before beginning any exercise program.
Stick to what you have been doing. Exercise should not exceed pre-pregnancy levels. ACSM suggests that moderate to hard is quite safe for a woman who is accustomed to this level of exercise.
Overall pregnant women have the same exercise guidelines as non-pregnant women – aim for 20-30 minutes of moderate activity most days of the week. But there are several anatomical changes and fetal requirements that require prenatal exercise workouts.
It is important you exercise in a cool environment and monitor your intensity. 20-30 minutes most days a week is recommended.
The “intensity” of a prenatal fitness plan is going to depend on a number of factors, including your prior experience with exercise, your health history, the status of the pregnancy, and her own personal tolerance for exertion. All women who have become pregnant should consult their doctor regarding the exercise regimen best suited.
Heart rate monitors are not recommended to gage intensity. Instead you should be able to carry on a conversation while exercising. You can also use the RPE (rate of perceived exertion). Using a scale of 1-10 you would want to stay between a 5 and 8, or 50-80% of total power.
Make sure you warm up before a workout and cool down after a workout. A warm up for each exercise session gives the body a chance to adapt gradually to movement and exertion, therefore making exercise easier. And it gives your body a chance to deliver oxygen to your muscles and your baby. And a cool down returns the body back to normal.
If you enjoy running and other fit pregnancy activities, there are a few extra guidelines you should follow.
Check in with your doctor about conditions such as diastasis recti (an abdominal separation), back pain and pelvic pain. Some exercises are not safe or effective if you have these conditions. Our pregnancy workouts are modified for diastasis recti.
If you are not gaining the proper amount of weight – either too much or too little – check with your doctor!
Overall, on a scale of 1-10 you will want to stay between a 5 and 8. You can also use the Talk Test – where you can speak a full sentence while working out.
Competitive events, contact sports, activities with a high risk of falling, scuba diving and Hot Yoga/Pilates should all be avoided.
Avoid lying on your back or standing still for long periods of time. Also avoid repetitive, strenuous movements. Be cautious when participating in a yoga or Pilates class where you are on your back fro extended periods of time – this decreases venous blood return.
Overall don’t get overtired, don’t continue if you feel lack of coordination or discomfort, don’t forget adequate fluid, and don’t forget a thorough cool down.
Discontinue exercise if any of the following happen; vaginal bleeding, amniotic fluid leakage, regular painful contractions, difficult or labored breathing before exertion, dizziness, headache, chest pain, muscle weakness affecting balance, calf pain or swelling or anything that doesn’t feel “right”.
If you experience regular contractions 30 minutes after exercise it could indicate preterm labor. Contact your doctor.
Don’t overdo it! If you are not fully recovered within 15-20 minutes of exercise, you overdid it!
Artal, Dr. Raul, and M. O’Toole. “Guidelines of the American College of Obstetricians and Gynecologists for exercise during pregnancy and the postpartum period.” Exercise in Pregnancy. 37.1 (2003): n. page. Web. 21 Mar. 2013. <http://bjsportmed.com/content/37/1/6.full?sid=9ef578d1-10f2-4939-92a9-b6c70a63b617>.
Artal, M.D., Raul, James F Clapp III, M.D., and Daniel Vigil, M.D., FACSM. “Exercise during pregnancy and the postpartum period..” American College of Sports Medicine Current Comment. ACSM, n.d. Web. 21 Mar 2013.
Davies, Gregory, MD, FRCSC, Wolfe, Larry, PhD, FACSM Mottola, Michelle, PhD, and MacKinnon, Catherine, MD, FRCSC. “Exercise in Pregnancy and the Postpartum Period.” Joint SOGC/CSEP. 129 (2003): 1-5. Web. 21 Mar. 2013. <http://www.sogc.org/guidelines/public/129E-JCPG-June2003.pdf>.