Excercise

Exercise FAQs

Is it okay to exercise during pregnancy?

The general rule is that you can continue to exercise at the level you were pre-pregnancy. So, women who ran before can continue to when pregnant, if there are no other concerns. But a woman who has been taking long walks shouldn’t start training for a marathon during pregnancy. That said, women should always discuss their activity level and types of exercise with their OB or midwife to make sure all stays safe for both mom and baby.

Where can I find pregnancy workouts?

Pregnancy workouts are everywhere online, from associations to Pinterest and YouTube. Women can also look into community programs offering prenatal yoga, swimming, and other activities designed for women during pregnancy. It’s important to talk to an OB or midwife about any exercise guidelines or restrictions before starting a new activity.

Do I have to keep my heart rate at a certain rate during exercise when pregnant?

Doctors used to tell pregnant women to keep their heart rates under 140 beats per minute (bpm) during pregnancy. But not anymore. With all the changes happening in women’s bodies during pregnancy, heart rate is not considered the best indication of exertion. Instead, women should focus on how they feel. The talk test can also help—people should be able to carry on a conversation while working out. Women should make sure to talk to their doctor or midwife about the type and frequency of exercise and whether there are any restrictions.

What are safe work outs for pregnant women?

Most exercise is safe during pregnancy as long as women don’t overdo it and there are no restrictions from their doctors. The general exception are activities where injury is more likely, such as contact sports, skiing, or gymnastics. The best activities have a low risk of injury, benefit the whole body, and can be continued up until delivery. They include walking, swimming, stationary biking, prenatal yoga, and low-impact aerobics. The American Pregnancy Association also recommends squats and pelvic tilts during pregnancy to strengthen muscles used during labor.

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