Written by Shauna Schmidt under the direction and review of Emily Kranz, former SDSU Extension Health and Physical Activity Field Specialist.
Pregnancy can be an exciting time for expecting mothers. During this time, the body goes through various physiological and physical changes; many of these changes are due to hormonal fluctuations resulting from the pregnancy. A woman’s blood volume increases, heart rate increases, and there is an increase in joint and ligament laxity. These changes can make women feel differently than they did before pregnancy. Pregnant women are more likely to be affected by balance issues or strains on certain areas of the body. Exercise is recommended for most women during pregnancy, but it is important to check with your physician for specific recommendations.
There are many benefits to exercising during pregnancy. Those benefits may include improving or maintaining current fitness levels, promoting healthy weight gain throughout pregnancy, preserving muscle and bone mass, speeding up the active labor process, shortening post-partum recovery time, and reducing overall discomfort.
Exercise Recommendations
According to the American College of Sports Medicine guidelines, pregnant women should aim to exercise at least 150 minutes per week. This includes at least 3 days per week of cardiovascular or aerobic activity for 15 to 30 minutes at a moderate intensity. Moderate-intensity exercises include walking briskly, riding a stationary bike, household chores, modified yoga, and water aerobics. Women who actively jogged and ran pre-pregnancy can continue this under physician guidance. Additionally, resistance training can be completed at least 2 days per week with around 10 different exercises that target all different areas of the body. These exercises can include, but are not limited to: squats, overhead press, bicep curls, glute kickbacks, and hip abduction or adduction. Many of these exercises can be done with bodyweight only, resistance bands, or free weights. The more days of exercise and physical activity each week, the higher the chance of maximizing the benefits. It is important to remember that all activity completed within a day and added up throughout the week counts towards the 150 minutes per week goal, even if it is broken up into smaller increments.
Exercises to Avoid
Not all exercise activities can be completed safely during pregnancy, and proper precautions should be taken. Hot room workouts, such as hot yoga, sauna, and steam room activities can pose a health risk because of the high temperature of the room. Women’s bodies have a difficult time thermoregulating while pregnant, and exposure to hot temperatures poses a risk for fetal development. High physical contact activities, such as team sports like basketball or soccer, and fall-risk movements, such as jumping, shuffling, or skating, should be avoided. The supine position, or lying flat on your back, should be avoided due to the weight of the uterus restricting blood flow after the first trimester.
Women should consult their physician before beginning or continuing an exercise program during pregnancy. There are many benefits to exercise during pregnancy if the proper precautions are followed.
Reference
- American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription, 11th ed. Philadelphia (PA): Lippincott Williams & Wilkins
