General Medical Guidelines for Exercise During Pregnancy

stretching, toe touching, exercise, aerobics, health, fitness, fit and healthy pregnancyIn 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.
  • hydrating, hydration, woman drinking water, drinking water, healthy, fit and healthy pregnancyGenerally 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.

Fit and Healthy Pregnancy by Dr. Kristina Pinto and Rachel Kramer, MD

Fit & Healthy Pregnancy is a friendly, comprehensive guide to exercising during pregnancy from athlete-moms Kristina Pinto and Rachel Kramer, MD.

Find Fit and Healthy Pregnancy in your local bookstore or online and learn safe ways to exercise for two!

Please consult your doctor before embarking on an exercise program during pregnancy.

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