A moderate level of exercise on a regular basis during pregnancy appears to benefit both mom and baby in many ways,
as long as the woman is healthy and having a normal pregnancy!
as long as the woman is healthy and having a normal pregnancy!
Benefits of Exercising While Pregnant:
Improves your cardiovascular condition
Minimizes unnecessary weight gain
Reduces body aches, heart burn, constipation, shortness of breath and leg cramps
Enables women to cope with body changes
Increases energy levels
Decreases anxiety and depression
Can help make delivery easier by improving strength and endurance
Speeds recovery post-delivery
Minimizes unnecessary weight gain
Reduces body aches, heart burn, constipation, shortness of breath and leg cramps
Enables women to cope with body changes
Increases energy levels
Decreases anxiety and depression
Can help make delivery easier by improving strength and endurance
Speeds recovery post-delivery
Do NOT Exercise if you Have Any of the Following Issues:
Ruptured membranes.
Risk of preterm labor.
Pregnancy induced hypertension.
Incompetent cervix.
Growth restricted fetus.
Multiple pregnancy (>2).
Risk of preterm labor.
Pregnancy induced hypertension.
Incompetent cervix.
Growth restricted fetus.
Multiple pregnancy (>2).
Exercises you need to STOP when you are pregnant:
Any Exercises that Involve a Plank
Pushups on the floor
Burpees
Sprawls
Plank Punches
Wide Spiderman Lunges
Shoulder Tap Planks
Up Down Planks
In and Outs
Ski Abs
Any Exercise that Involve a Situp
Situps
Crunches
Vertical Crunches
C Twists
Core exercises where you are lying on your back moving your legs:
Flutter Kicks
Scissor Abs
Leg Levers
V Sits
Bicycle Crunches/Kicks
Hollow Rocks
Knee Hugs
Any exercise that involves arching or extending your back:
Lying on your belly and pushing up on straight arms
Standing with hands on hips and arching back
Lying across a stability ball with back against ball and arching over it
*** The above exercises could cause a condition known as diastasis recti to develop, especially if you a small/fit! Diastasis Recti is when the right and left sides of the rectus abdominis (or "six pack" muscle) spreads apart. It's caused by the uterus pushing against the abdominal wall as the fetus grows.
Pushups on the floor
Burpees
Sprawls
Plank Punches
Wide Spiderman Lunges
Shoulder Tap Planks
Up Down Planks
In and Outs
Ski Abs
Any Exercise that Involve a Situp
Situps
Crunches
Vertical Crunches
C Twists
Core exercises where you are lying on your back moving your legs:
Flutter Kicks
Scissor Abs
Leg Levers
V Sits
Bicycle Crunches/Kicks
Hollow Rocks
Knee Hugs
Any exercise that involves arching or extending your back:
Lying on your belly and pushing up on straight arms
Standing with hands on hips and arching back
Lying across a stability ball with back against ball and arching over it
*** The above exercises could cause a condition known as diastasis recti to develop, especially if you a small/fit! Diastasis Recti is when the right and left sides of the rectus abdominis (or "six pack" muscle) spreads apart. It's caused by the uterus pushing against the abdominal wall as the fetus grows.
Exercises That Are Safe to Continue During Pregnancy:
Most of the other exercises we do (i.e. squats, skipping, running, jumping) are okay for you to do throughout your pregnancy, however listen to your body. You may be able to run and jump and skip in the first few months of your pregnancy, however towards your 7th and 8th month these movements may cause discomfort and even pain. If you are in pain STOP! Some women can run and jump throughout the whole pregnancy, others experience too much pain and have to do low intensity exercises during their pregnancy. Everyone is different!
Target Heart Rate Zones for Pregnant Women
Work during the lower end of the heart rate range at the start of a new exercise program and when you’re late in your pregnancy.
Age: < 20
Heart Rate Range: 140-155 beats per minute
Age: 20-29
Heart Rate Range: 135-150 beats per minute
Age: 30-39
Heart Rate Range: 139-145 beats per minute
Age: < 20
Heart Rate Range: 140-155 beats per minute
Age: 20-29
Heart Rate Range: 135-150 beats per minute
Age: 30-39
Heart Rate Range: 139-145 beats per minute