Pre-natal Exercise Guidelines

Whether you walk, run, swim, or work out, sticking to it during pregnancy keeps you healthy and strong. However, it is crucial that you modify your workouts and pay careful attention to posture, hydration, and hazards from falling or slipping. As with beginning a new type of fitness routine, you must consult with your doctor before continuing your current routine during pregnancy.

Contents

• New ACOG Recommendations
• Guidelines
• Precautions

New ACOG Recommendations

The American College of Obstetricians and Gynecologists issued a realistic set of guidelines for exercising during pregnancy that account for differing degrees of pre-pregnancy fitness. The original guidelines from 1985 were safe, but more active women feared they were doing much exercise. With guidance from your physician, the ACOG now states that regular, moderate exercise during pregnancy contributes to women's health with minimal risk to the developing fetus. Always consult your physician before beginning any exercise regimen.

Return To Top

Guidelines:

• Intensity
  
• The new guidelines allow for "mild to moderate" work out intensity. It is recommended that you use perceived exertion (how you feel) as a good way to measure intensity. Do not rely on a heart monitor to control the intensity of your workout when pregnant.
• Some very fit women may be able to maintain high-intensity exercise, especially if it's non-weight bearing, such as cycling or swimming.
• Frequency
  
• Regular exercise (at least three times a week) is better than sporadic workouts.
• Get into shape before you're pregnant, then continue the program.
• Endurance
  
• Avoid exercising to exhaustion.
• A normal routine of a 20-45 minute session can probably be continued. Longer workouts may increase risk to the fetus.
• Stretching
  
• Stretching feels particularly good while you're pregnant.
• Be sure not to over-stretch since the release of certain hormones causes joints to loosen. With that in mind, try some gentle yoga.

Return To Top

Precautions:

• Over-heating
  
• Be sure to exercise in the early morning or late evening, and to wear loose, sun-protective clothing.
• Performance tops in light colors will reflect heat in the summer. Choose heavier fabrics and darker colors for heat retention in winter.
• Dehydration
  
• Proper hydration speeds the body's ability to keep cool and helps maintain a healthy body temperature during exercise.
• As before pregnancy, drink six ounces of water every 15-20 minutes of exercise, and drink before you feel thirsty.
• For longer exercise routines, use a small water pack to ensure you have enough fluids. Plus, carrying water on your back frees your arms, keeps your posture stabile, and allows you to be more comfortable.
• Posture
  
• Because of the increased weight in front of you, it may initially feel natural to allow your back to sway. This should be avoided.
• Back swaying causes some of the lower back pain common in pregnancy, so tighten your abdominals and keep your hips tucked under you.
• Reclining Exercises
  
• Continuing abdominal exercise is important, but avoid those done on your back after the first trimester because it may decrease blood supply to vital organs and the fetus.
• Instead, practice pelvic tilts either on all fours or while standing. Tuck hips under you by tightening the abdominal muscles, bringing the hips forward, and holding for few seconds. Release, then repeat.

Return To Top