Cardio During Pregnancy

And, What’s the “Right” Amount of Exercise During Pregnancy

Exercise during pregnancy should leave you feeling energized and never exhausted; the goal is for you to feel better than before you started.  This means listening to the feedback from your body throughout your workout and adjusting appropriately to work with the body you have each day.

Your body is constantly evolving throughout pregnancy, so tuning in daily is vital to avoid injury and overexertion.

This can be a real mental shift for those of us who are accustomed to “pushing” ourselves to the limit physically or who have lived by the “no pain, no gain” philosophy when it comes to fitness.  I’m giving you permission to forget about all that and am inviting you to respect the information your body provides when you move.  Doing so for the months leading up to delivery sets you up beautifully for the work of labor as you will know just how to work in rhythm with your body since you have been doing so all along.

So how much exercise is considered safe to do during pregnancy? While there will be deviations based on an individual’s fitness level, preferences and status of current pregnancy, there are general guidelines set forth.

American College of Sports Medicine (ACSM) recommends that pregnant women should exercise as follows:

Frequency – 3-5 times a week

Intensity – Personally, I typically recommend staying around a 4-5 and per ACSM, no harder than a 5/6 on the Rate of Perceived Exertion Scale 1-10 (5-6 would be described as “light” or “somewhat hard”).

The ability to carry on a conversation should trump all numbers on a scale.  Breath should be your ultimate indicator and if you are feeling breathless, back off!

Time – 20-60 minutes (a total workout session of aerobic and resistance activity)

Type – 1) Aerobic activity i.e.: aerobics, walking, swimming, cycling at gym AND 2) Resistance training ie: core/pelvic floor/transverse abdominal exercises, weight training at gym, squats/press-ups etc

Let’s talk about Cardio!

Your cardio selection is going to be based upon what you enjoy, your ability to maintain a level of 4-5 while performing the activity, safety and comfort.

If you were a runner prior to pregnancy and right up until conception, you may be able continue running for some time as long as you feel comfortable, are not experiencing any pain, pelvic floor issues and/or other warning signs such as: cramping, bleeding, leakage of fluids, dizziness etc.

Swimming and walking are other excellent choices for cardiovascular fitness during pregnancy.  Walking is certainly my go-to recommendation as it’s easy modifiable and accessible.  You can add some hills or intervals for a bit of a challenge or stick to a steady state walk without any incline to modify.

Ideally, you will walk all the way through your pregnancy, labor and delivery, right on into postpartum!

You can find all of the components listed above (cardio, resistance training, pelvic floor and core work) and more in Prenatal Group Training where we specifically train for the effort of labor and delivery, for the stamina and strength required postpartum and for the mindfulness essential during this transformative time.

Along with these guidelines, above all else, simply move!  Move with good form using your breath and core stability.  Add squats into your daily life, walk whenever you can, stretch while reading a book or watching a movie.  Get creative with ways you can keep moving right up until delivery.  Staying active now will help to give you the gift of a better postpartum recovery and in most cases, a more efficient birth experience.

Exercise during pregnancy should not be considered a bonus, but instead, an essential component of your prenatal health program.  Find what you enjoy and do it!  Remember, you’re not just exercising for you, exercise also benefits your unborn baby as you train together for the work of labor and delivery!

Make a commitment to yourself and to your unborn baby; give them the BEST start in life!  Check out the Youtube video regarding this topic here!

Small Group Training with Bodies for Birth

Join us in our private Facebook group for ongoing support and access to me for answers to all your pregnancy and postpartum related fitness questions!  If you have questions, please feel free to reach out!  I’m always happy to help!   If you found this helpful, share widely!!  Thank you!

You can work with me one-one-one via Skype or in-person.  Visit www.bodiesforbirth.com to learn more!

Additional contributor: Claire Mockridge, http://clairemockridge.com