What Exercises Are Safe During Pregnancy?

Over the years, pregnant women have come to learn that not only is exercise during pregnancy allowed, but it is highly recommended. The American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant women accumulate 30 minutes of moderate-intensity exercise on all or most days of the week once cleared by your physician to exercise.1

Ok, I am cleared, now how should I exercise?

Exercising at a moderate intensity has shown to be the most beneficial. This intensity can be measured in several ways. An exercise heart rate of 135-150 bpm for women 20-29 years and 130-145 bpm for women 30-39 years is recommended.1 Another way to measure how hard you are working is with an RPE Chart. On a scale of 6-20, you should find yourself working between a 12-14. Lastly, it is important to be able to maintain a conversation while exercising. If you are not able to talk effectively, you may be working too hard.

What specific exercises can I do?

Exercises should be dynamic and involve the large muscles of the entire body. Walking and cycling are great cardiovascular exercises that work the entire body. Water aerobics is another great way to stay in shape while eliminating the extra weight gained during pregnancy. Resistance training is also beneficial, especially for those who trained before pregnancy. However, increased repetitions with less weight is advised rather than low repetitions with maximal weight (weight produces muscular fatigue within 12 to 15 repetitions)1. Prenatal yoga is a great way to keep the body flexible and relaxed during pregnancy and has been shown to relieve some back pain caused by weight gain.

What exercises should I avoid?

Any activities that may harm the fetus such as contact sports (hockey, basketball, soccer) should be avoided. Activities that are high risk in falling (horseback riding, skiing, gymnastics) should also be avoided. It is also important to refrain from exercises that are performed from a supine position, especially after the first trimester. Lastly, the Valsalva maneuver (holding one’s breath while exerting) should be avoided.

1American College of Sports Medicine. (2013). Exercise Programming Across the Lifespan:

Children and Adolescents, Pregnant Women, and Older Adults. In ACSM's Resources for the Health Fitness Specialist (pp. 220-221). Lippincott Williams & Wilkins.

Pomerance Bell, R. (2013, November 28). Yes, You Can-and Should- Exercise During

Pregnancy. Retrieved September 14, 2014, from http://health.usnews.com/health-news/health-wellness/articles/2013/11/28/yes-you-can--and-should--exercise-during-pregnancy?page=1