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Q&A: Exercising while pregnant?

Is it safe to exercise while pregnant?


Is it safe to exercise while pregnant?

The Bump Expert

Tracey Mallett: You’ve probably heard that pregnancy and labor will be easier if you’re in good shape, but your first trimester isn’t the time to start a whole new workout routine. If you already workout regularly, it’s usually okay to keep it up through your first trimester, but be sure to check with your doctor first. The best exercise regimen for the first trimester? Walking and stretching on a daily basis. Here’s why:

1. During pregnancy, your blood volume increases by a whopping 50 percent. As a result of all this extra blood circulating in your body, your heart rate is higher -- even at rest -- and exercise may feel more difficult, especially in the first trimester. This additional blood volume also causes you to take deeper, faster breaths and lowers your blood pressure.

2. Cardiac output also increases. In fact, it’s 30 to 40 percent higher than it was before you got pregnant. According to the American College of Obstetricians and Gynecologists, you can safely engage in 30 minutes or more of moderate exercise on most, if not all, days. Walking, swimming, riding a stationary bike, using an elliptical, and low-impact aerobics are perfect cardio options as your pregnancy progresses, since these activities don't put any pressure on your joints, loose ligaments, or pelvic floor. Listen to your body and make sure your rating of perceived exertion (RPE) is around 7. Try the talk test: If you cannot hold a conversation while exercising, you're working out too hard and need to slow down or lower the intensity.

3. Your heart rate will be much higher than before you were pregnant, so it’s important that you give yourself plenty of time to cool down. It can take up to 15 minutes. Stop exercising when you start feeling tired and never work to exhaustion.

Need more direction? Download my quick and easy (I promise) workout plan here.

watch: safe exercises to do during pregnancy

Tracey Mallett

re: Q: Exercising while pregnant?

Thanks for the great advice! Doing 30min everyday on a glider has been to much for me.I think I will walk and stretch instead!

Mrs.JungBaby |

re: Q: Exercising while pregnant?

I've been enrolled in a salsaerobics class for the past 3 months and love it! I just found out that I am pregnant but I have been doing ok so I think I am just going to not work as hard in the class! But I do feel good!

dimples_cdm |

re: Q: Exercising while pregnant?

I am 11 weeks now, and I have been taking hip hop, jazz, breakdancing and dance aerobic classes for the past 5 years. Some weeks i'd go 2 times, some weeks only once. But after my pregnancy, I was reluctant to go because of the fear of miscarrying in the first tri. I'm going to the gym once a week now and taking a dance aerobics class, but I am used to working out hardcore, so I can handle it (and carry on a conversation easily). But a part of me still is afraid, as hiphop moves and certain dance moves require a lot of jerky motions, and pop' n'lock. I am trying to justify going, because it makes me happy. and Dance is my stress release, and my passion. And I've been doing it for over 5 years, so shouldn't I do what I have already been doing?? Plus I am not really showing yet, and it's not like th ebaby isn't protected with the amniotic sac or anything, right?I need some real advice.

shs500 |

Q&A: Exercising while pregnant?

My first career was a professional ballerina. During that time I also taught ballet, tap, and jazz. I retired from that career to pursue a career in corporate America. I still took a dance class here and there, but not consistently. When I was 3 - 5 months pregnant I took a hip hop class. It was so much fun. I didn't do any of the quick work down on the floor, but was able to manage the rest of the moves while standing. The instructor was great. He would explain to the class to convey the feelings of anger, toughness, etc through the moves and facial expression. As you can imagine I looked ridiculous trying to look "hard" w/ a 5 month belly in front. The class enjoyed watching a pregnant woman keeping up with them, and I enjoyed entertaining them. LOL... My son will be 2 years old next week. He has good rhythm and understands a good bit of dance vocabulary.

Kismet02 |

Q&A: Exercising while pregnant?

It is actually encouraged unless you are high risk...there is a short video clip showing those effective and safe pregnancy exercises @ http://toddlerbedandmore.blogspot.com/2011/06/how-to-excercise-when-you-are-pregnant., good luck!

Toddler101 |

Q&A: Exercising while pregnant?

It has definitely been proven that pregnant women who exercise benefit a lot. Those who exercise while pregnant reduce chances of having harder labor and delivery. Baby likes exercise too! I follow the Fit and Healthy Pregnancy Guide and love it! Check it out- http://rw5310.michellehf.hop.clickbank.net

rifkeee |

Q&A: Exercising while pregnant?

Has anyone had experience with body building/heavy weight lifting while pregnant? Prior to learning I am pregnant I was training to compete at the bikini division and am used to lifting heavy weights and 45+ minutes of cardio 6 times a week. I have worked out only twice in the last two weeks because I'm exhausted and terrified of hurting baby (nearly 9 weeks now). I've heard so many conflicting things about lifting heavy and I don't know who to trust. Any weight lifters have advice?

CMcBrayer |

Q&A: Exercising while pregnant?

I understand a lot of the warnings about exercise in pregnancy are outdated. For example, it used to be that docs suggested keeping your heartbeat under 150-160, and now the recommendation is largely that you can continue with what you were doing before. I ran competitively before pregnancy, and at 20 weeks am still running up to 10 miles (albeit much slower than before!) at a time. A typical day is closer to 7 or 8 miles of easy running. I've talked to friends who know VERY pregnant women still doing CrossFit exercises, which involves a lot of weightlifting. In general, review your plans with your doctor, but if your doctor gives you overly cautious reasons to limit exercise, and can't back up the reasons for this recommendation, get another opinion! If my doctor had told me to limit my exercise to only 30 minutes non-impact per day, I would have highly questioned the reasoning and gotten a second opinion from someone who is current on the research. A little tip - ask a doctor who likes to exercise themselves, because they are more likely to be current on this research! For those of you who exercise was an important part of your life before, pregnancy does not mean having to give it up.

bunontherun |

Q&A: Exercising while pregnant?

ask a doctor who likes to exercise themselves, because they are more likely to be current on this research! For those of you who exercise was an important part of your life before, pregnancy does not mean having to give it up. wallpaper

pariasid |

Q&A: Exercising while pregnant?

I walk about 5 km a day and do prenatal yoga 2-3 times a week. Im 6 weeks right now and I find it helps me sleep

ppende01 |