A Prescription for Prenatal Exercise

Years ago, women were told to decrease their physical activity during pregnancy. Now, we see that this may have contributed to the obesity epidemic. Almost all experts now agree about the numerous benefits of exercise during pregnancy. We know that it lessens or alleviates almost every discomfort of pregnancy. It helps create better childbirths and healthier babies. Yet, many pregnant women are still uncertain about how much exercise is safe and often feel it is better to abstain. Recent studies indicate that it is the doctors who are most likely to influence how much or even if their clients exercise during pregnancy. For this reason, I hope that doctors realize their tremendous responsibility in educating their clients about safe prenatal exercise.

Interestingly enough, the approach for exercise prescription for pregnant women does not differ much from that of non-pregnant individuals. Women who didn’t previously exercise can begin exercising during pregnancy so long as they start slow and build up gradually. I would recommend the same to someone who wasn’t pregnant! Of course, you should check with your doctor before starting any exercise program.

Here are some good recommendations for a woman experiencing a healthy pregnancy:

• Exercise most if not all days of the week.
• You should exercise approximately 30-minutes per day.
• You can participate in most physical activities. Of course, you should evaluate risk of falling or abdominal trauma in a sport (and Scuba diving should be avoided).
• Heart rate is not reliable for determining exercise intensity. Instead use a talk test or an RPE (rate of perceived exertion) scale.

Remember, exercise during pregnancy has many benefits. Consider prenatal exercise classes with educated professionals to support you through a healthy pregnancy. Talk with your doctor and find out what is right for your pregnancy. When you take good care of yourself during your pregnancy, you give your baby a first gift of health. You are not only getting fit for you, but Fit4Baby® and fit for motherhood!
Orginal article by Lisa Druxman, Founder of Stroller Strides.

Fit4Baby class registration is now open! Email Missy at missycurrin@strollerstrides.net to register or for more information!