Exercise during pregnancy should leave you feeling energized and never exhausted; the goal is for you to feel better than before you started. That 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 – 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”)
**I would add that 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 ie: core/pelvic floor/transverse abdominal exercises, weight training at gym, squats/press-ups etc
You can find all of these components and more in Prenatal Intervals Group Class 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 taking an exercise class for you, exercise also benefits your unborn baby too as you train together for the work of labor and delivery! So don’t just make a commitment to yourself to exercise, do it for your unborn baby, and give them the BEST start in life!
