In Fit & Healthy Pregnancy, Dr. Kristina Pinto and Rachel Kramer, MD, offer guidelines for women who would like to exercise during pregnancy. They suggest:
- Warming up for 5 to 10 minutes is important to ease into a workout and determine how your body is feeling that day. Start slowly and build to more effortful exercise during a session.
- Exercising regularly on most days of the week is better for your fitness than a burst of exercise that’s followed by days or weeks of no activity.
- A moderate workout of 30 minutes on most days of the week will be beneficial for most women.
- Generally speaking, if you’re able to hold a conversation while you exercise, your exertion is in a safe zone. Use Borg’s Rate of Perceived Exertion scale (see Chapter 2) to monitor your effort level, and don’t exceed a 16 on the scale.
- The extra weight you carry as you progress through pregnancy will make easy exercise feel harder. Stop if you feel dizzy or exhausted.
- Drink a glass of water before and after exercise and drink based on thirst while you work out.
- Avoid exercise with a risk of falling or blunt force to the abdomen, such as downhill skiing or soccer.
- Be careful with any exercise that might strain your back, such as overstretching to touch your toes or the floor in yoga.
- Avoid sit-ups or any exercise while lying on your back after the first trimester.
- Always inform the instructor, trainer, or coach that you’re pregnant.
Find Fit and Healthy Pregnancy in your local bookstore or online and learn safe ways to exercise for two!
- Amazon Fit & Healthy Pregnancy
- Barnes & Noble Fit & Healthy Pregnancy
- Your local independent bookseller Fit & Healthy Pregnancy
- Chapters/Indigo Fit & Healthy Pregnancy
Please consult your doctor before embarking on an exercise program during pregnancy.