Women were advised to exercise less during pregnancy because of concerns about the effects it could have on their pregnancy (e.g., poor growth, miscarriage, premature delivery, miscarriage, and musculoskeletal injuries). These concerns are not supported by The American College of Obstetricians and Gynecologists. However, recommended that exercise during pregnancy be safe and encouraged. However, excessive weight gain and inactivity during pregnancy are now considered independent risk factors for pregnancy complications such as maternal obesity.
Pregnant women should be able to complete at least 150 minutes of moderate-intensity aerobic activity every day if they are not experiencing any medical or obstetric complications. They also need to engage in muscle-strengthening activities both during and after pregnancy. During pregnancy, exercise recommendations are similar to those for the general public.
Because of the increased access to medical supervision and motivation to improve your health, it is essential to remember that pregnancy is a great time to make lifestyle changes and behavior modifications. Following the ACE Move Method and the ACE ABC approach can help health professionals, and coaches collaborate with clients to create a personalized experience. A woman who is starting to exercise during pregnancy may need to set goals to work up to 20-30 minutes of moderate-intensity exercise. This will help her achieve health benefits that are based on how much she has done. This means that any amount of activity can lead to health benefits.
Pre-activity Screening
The Get Active Questionnaire for Women has been developed by the Canadian Society for Exercise Physiology to assist health professionals and coaches in deciding if women should consult their Obstetric Health Care provider before starting or continuing to exercise during pregnancy. This tool provides a checklist to help women evaluate their interest in starting or continuing an exercise program during pregnancy.
Recommendations for Pregnant Women
Working with pregnant women to establish realistic goals can help them focus on self-efficacy and enjoyment while accumulating exercise recommendations. There are many benefits to starting or maintaining an exercise routine during pregnancy. ACOG and ACSM)recommend that clients receive a comprehensive clinical evaluation before starting an exercise program also that the client consults their health care provider regarding any recommendations.
If there are no contraindications, women with uncomplicated pregnancies should be encouraged to engage in moderate-intensity, regular physical activity. Women who exercise regularly before pregnancy can keep their intensity level, but they may need to be more careful about calorie intake in order to avoid hypoglycemia and decrease the duration of exercise sessions.
These are examples of moderate-intensity physical activity
Walking
Aquatic exercise
Stationary cycling
Yoga
Pilates
Muscle Strengthening (e.g., using weights or elastic bands)
Racquet sports
Aerobics with low impact
Some exercises to avoid during pregnancy are
Contact sports (boxing, hockey, soccer)
Activities that involve a high chance of falling include gymnastics, horseback riding, and off-road cycling.
Scuba diving
Surfing
Hot Yoga
Skydiving
If you don’t already live at a high elevation, activities performed above 6,000 feet
Health coaches and exercise professionals should be aware of warning signs that may indicate it is time to stop exercising. Exercise should be discontinued if any of these warning signs are present. The condition must be addressed with their doctor or obstetrician.
Warning Signs to Stop Exercise While Pregnant
Abdominal pain
Vaginal bleeding
Painful contractions are a regular occurrence
Leakage of amniotic fluid
Dyspnea prior to exertion
Dizziness
Headache
Chest pain
Muscle weakness can affect balance
Calf swelling or pain
The American College of Obstetricians and Gynecologists and the US Department of Health and Human Services have developed specific recommendations for safe and efficient exercise during pregnancy to assist health professionals and health coaches. These recommendations are summarized in the table below.
Guidelines for Exercises by Women during Pregnancy
Women who are active in the past may be able to continue their exercise program. It is not known what the safest level of exercise intensity should be. ACOG (2020) guidelines state that women who have a healthy, uncomplicated pregnancy should be able to maintain their previous exercise intensity as tolerated.
Women who aren’t physically active before should start slowly and work up to moderate exercise. Women may need to start with a lower intensity, for shorter periods (10 minutes), and/or intermittent activity. The talk test is a better way than using heart rate to measure exercise intensity. A moderate level of cardiorespiratory intensity is indicated by a stay below the first ventilatory threshold.
Avoid contact sports, skiing, or surfing that could result in abdominal trauma (e.g., contact sports, skiing, and surfing). Extreme heat, such as “hot yoga,” should be avoided. Some exercises, such as running, jogging, and racquet sports, are safe to continue during pregnancy. However, other activities might need to be modified or discussed before participating.
Concentrate on hydration, balancing the caloric intake, and the metabolic demands of exercise or pregnancy.
Pregnant women who exercise at moderate intensity for more than 45 minutes may find it helpful to have a snack before they start exercising to prevent hypoglycemia.
For clients who are new to exercise, it might be a good idea to recommend shorter sessions (30 minutes instead of 60 minutes) and gradually increase the duration and intensity throughout the program.
You can choose exercises that support the changing COG, such as side lunges and stiff-legged deadlifts.
Encourage clients to talk about their energy levels, pains, and exercises in real time so that the program can be adjusted accordingly. As needed, adjust intensity and rest times. These requirements can change daily.
Pregnant women should not be able to stand still or lie flat on their backs for long periods of time. This could cause blood pressure to drop for a brief time.
Avoid high-impact, jerky, and bouncy movements, which can increase your chance of getting hurt.
