Exercise in Pregnancy: Stay healthy, stay motivated

By Sarah Manneh, MD, Oakdale Obstetrics and Gynecology

Many of my patients want to talk about the dos and don’ts of exercise when they are pregnant. Over the years there have been differing opinions about exercise during pregnancy and admittedly, it’s been confusing. That said, the evidence is clear that exercise during a normal pregnancy is safe.

Here’s what I tell my patients. These are modified guidelines from the American College of Sports Medicine (ACSM). Physical activity helps to keep moms-to-be in shape, reduces weight gain, and keeps energy and mood high. Many women are surprised to learn exercise also helps to reduce backaches, bloating, swelling and constipation. Exercise help moms-to-be sleep better and may help to prevent gestational diabetes, or diabetes that begins during pregnancy.

I suggest the following to my patients as guidelines for exercise in pregnancy. Check with your provider about starting an exercise program if you become pregnant.

• Follow the FITT principle, based on your current fitness level.

 

• Frequency: Minimum of 3x/week

 

 

• Intensity: Moderate to hard, on perceived exertion scale where 6 is easy and 20 extremely hard (stay within 13-16 range)

 

 

• Time: 30 minutes for sedentary; 30-60 for regular exercisers

 

 

• Type: Weight-bearing, low impact; any prior safe activities if you are a regular exerciser

 

 

• Low impact activities such as walking, most yoga methods, swimming, and other low-impact activities are good choices for women new to exercise. Regular exercisers and high-level athletes will need to modify activities as necessary.

 

 

• If you are new to exercise, gradually build your program. Begin with as little as 5 minutes daily and add 5 minutes weekly to reach 30 minutes of sustained aerobic activity.

 

 

• Include a 5-10 minute warm up and cool down.

 

 

• Include resistance training in your exercise program.

 

 

• Use lighter weights, and a higher number of repetitions

 

 

• Be sure to breathe during the hard part of the exercise to avoid Valsalva (forcefully holding your breath or bearing down), which can increase blood and intra-abdominal pressure, and decrease blood flow to placenta/fetus

 

 

• Practice safe use of equipment that can include weights, resistance tubing, medicine balls

 

 

• Avoid exercises that require you to lie on your back after your first trimester. This position may reduce blood flow to key organs and tissues

 

 

• Use common sense in your exercise program.

 

 

• Avoid brisk exercise in hot and humid weather

 

 

• Wear clothing that breaths

 

 

• Wear a supportive bra

 

 

• Drink a lot of water

 

 

• Eat enough calories to account for your activity

 

 

• Avoid certain types of exercises that put you or your baby at risk during pregnancy.

 

 

• Scuba diving

 

 

• High-altitude activities

 

 

• Activities with a fall risk

 

 

• Activities with risk of abdominal trauma

 

 

• Pay attention to your body and stop if you experience:

 

 

• Vaginal bleeding

 

 

• Decreased fetal movement

 

 

• Uterine contractions

 

 

• Dizziness/feeling faint

 

 

• Chest pain

 

 

• Headache

 

 

• Muscle pain

 

 

• Calf pain or swelling

 

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