Exercising While Pregnant-

I know this information is geared towards a very specific group but I want to have it as a resource for anyone interested.

I am a big proponent of exercising during pregnancy. Research has shown that it is good for both mom and baby. I have also experienced for myself the benefits of exercising during my own pregnancy.

I do want to say that throughout pregnancy you will need to listen to your body. Your body will go through constant change so you may find that what felt okay one day may not feel so good the next. And if you are one that experiences the dreadful morning sickness through the first trimester you may want to lay low and get the rest you need at this time. Once you start feeling better you can get on track.

A few things you may or may not have known...

These are all considering your pregnancy is healthy and your doc has given you the ok to exericse.

1.If you didn't exercise before you got pregnant it is ok to exercise during your pregnancy- Many people use pregnancy as an excuse to take a break from exericse and healthy eating even though this is a time when those 2 things should be a priority. If you are starting from scratch start small. Even a brisk walk will do wonders for you body and mood. Although it is a great time to incorporate exercise into your routine it isn't the best time to become an exercise finatic.

2. Use Rate of Perceived Exertion (RPE) to determine the intensity of your exercise- Heart rate of 130-140 bpm used to be the standard for exercise intensity during pregnancy, but the recommendation now is to use RPE. Try to exercise moderately so you don't get tired quickly. If you are able to talk normally while exercising, your heart rate is at an acceptable level. Most likely you will be able to keep up the exercise intensity you did before you were pregnant as long as you don't get breathless (from pamphlet produced by the ACOG).

3.Pregnancy can make you more prone to fitness injuries- Your body produces more relaxin making your joints more flexible. With your joints more relaxed it does make you more prone to injury so be careful no to push past your regular range of motion while doing your exercises.


4.Not every exercise is safe to do during pregnancy- At about month 4 you may find that your balance is a little off. You will want to avoid exercises that put you at risk of losing your balance and falling.

5.Exercise won't take nutrients away from the baby- If you do exercise too much or too intensely most likely the baby will still get the nutrients it needs. Which means you, the mom, will be the one to suffer. The important thing is to keep exercise moderate and eat small regular meals to keep blood sugar levels at bay.


6.It is safe to do abdominal exercises during pregnancy- Not only is it safe it is beneficial to keep your abdominal muscles strong. You should also strengthen the pelvic floor muscles. Keeping all these muscles strong will help you during pregnancy, labor and in recovery. It is recommended that you avoid exercises that require you to lie flat on your back, but there are plenty of ways to work your mid section without being in this position.

The workout below is a great weight lifting program to follow during pregnancy. The lady explains things very well so even if you aren't familiar with lifting weights you will be able to follow the routine. She does refer to the heart rate monitor. You won't have to worry about this. Instead use RPE. And no this is not me in the video...I am not one to flaunt my big pregnant belly:).