pregnancy and postpartum

So long as there are no complications, being physically active poses little risk to mother and baby (NSCA). In addition there are a myriad of benefits of proper exercise during pregnancy such as:
  • help maintain health and fitness levels
  • assists in weight management
  • reduces incidences of gestational diabetes by 55%
  • helps improve and maintain mental health
  • increase in energy
  • improved sleep
  • decrease in backaches, bloats, and swelling and constipation
  • improvements in ability to manage labor
  • and an easier return to return to pre-pregnancy body shape
  • women that participated in physical activity (i.e. walking, stair climbing) during the first 20 weeks of pregnancy showed reductions in preeclampsia compared to women who were not physically active during the same time. (Williams, Lee, Dashon et. al, Recreational physical activity during pregnancy and risk of preeclampsia, 2003)

General exercise guidelines

  • Women that were sedentary or moderately active should NOT participate in vigorous activity during pregnancy but should still participate in moderate intensity activity
  • Prolonged exercise should be conducted in a moderate temperature environment while maintaining hydration
  • After the 1st trimester avoid exercising in the supine position (aka laying on the back)
  • Avoid holding breath
  • Avoid contact sports i.e. hockey and activities that come with a high risk of falling i.e. skiing
  • Exercises in water to include swimming are good for cardiovascular and muscular training
  • Perform stretches below discomfort level (due to hormonal changes) and hold for 10-30 seconds

Resistance training guidelines

  • During resistance training, appropriate time for heart rate and energy recovery should be given, i.e. 2-4 minutes
  • 12-15 repetitions, after 28 weeks begin at a reduced intensity
  • Avoid resistance training in the supine position after the first trimester
  • Recommended minimum 2-3 sessions per week, but avoid more than 5

aerobic training guidelines

  • Walking, cycling, swimming are good examples
  • Can be performed at a somewhat difficult level. Should feel like a 13 or 14 on a 20 point scale
  • Perform 3-5 days per week for a total of a 150 minutes

warning signs- stop exercising if:

  • vaginal bleeding
  • shortness of breath before exercise
  • dizziness
  • headache
  • chest pain
  • muscle weakness
  • calf pain or swelling
  • preterm labor
  • decreased fetal movements
  • amniotic fluid leakage