I’m pregnant! Should I be working out?
Having a baby? No worries! You can still enjoy a day at the gym whether it be at home or in a facility. Resistance training and low-moderate intensity exercise are completely safe and beneficial during your pregnancy (please consult with your doctor before exercising as each individual is different).
According to the ACSM, they recommend pregnant women should participate in 30 minutes or more of moderate intensity physical activity, preferably on most days of the week. Moderate intensity exercise is equivalent to brisk walking at a 3 -4 mph speed, hiking, swimming, stationary biking, dancing, etc.
For individuals that are already exercising at a higher level of physical activity can exercise for 20-60 minutes of 3-5 sessions a week of intense exercise. *Only after consulting with your physician and given a medical evaluation and clearance to do so.
Exercising during pregnancy is very beneficial for the mother and child’s overall health to reduce the risk of becoming overweight, cardiovascular health, lowering systolic blood pressure, and the prevention and management of gestational diabetes and much more!
Although exercising during pregnancy is recommended please be cautious of participating in contact sports, any exertion in the supine position, avoid scuba diving, and some recreational activities.
Pregnant women should not be confined to a sedentary lifestyle, and are encouraged to participate in physical activities that fall within the recommended guidelines as well as consulting with their physician prior to engaging in any exercise prescription. Be sure to get an assessment from your physician throughout your pregnancy as changes may occur.
If you would like to read more regarding this topic, I have included the link to the article below.
Resources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1724598/
Martin KE, Grivell RM, Yelland LN, Dodd JM. The influence of maternal BMI and gestational diabetes on pregnancy outcome. Diabetes Res Clin Pract. 2015;108:508–513. pmid:25796512
Pate RR, Pratt M, Blair SN, Haskell WL, Macera CA, Bouchard C, Buchner D, Ettinger W, Heath GW, King AC, et al. Physical activity and public health. A recommendation from the Centers for Disease Control and Prevention and the American College of Sports Medicine. JAMA. 1995 Feb 1;273(5):402–407