Exercise is recommended for all people to maintain their health, including pregnant women. Pregnant women should get approximately 30 minutes of moderate exercise on most, if not all, days of the week, according to the American Congress of Obstetricians and Gynecologists (ACOG). To achieve this goal safely, your heart rate should be kept at a safe level.
Expert Insight
The medical recommendation used to be that the heart rate for pregnant women should not exceed 140 beats per minute, according to the American Pregnancy Association. Some medical professionals still give this advice. However, others state that no research has proven that exceeding 140 beats per minute is detrimental to a developing fetus. Instead of recommending a set number for what a pregnant woman's heart rate should be during exercise, these doctors focus on the woman's not overdoing it when exercising, according to ACOG. When you exert yourself, your blood and oxygen rush to the muscles being worked and not to the baby. With all the extra weight you are carrying, pregnancy makes you work even harder. Therefore, extreme caution needs to be taken. Your body will send you warning signs if you are working too hard, so you should be aware of those signals and listen to them.
Considerations
Before beginning an exercise regimen, a pregnant woman should consult her physician. Your physician will determine if you have any underlying conditions that may restrict you from participating in certain types of exercise. Whether or not you follow the 140 beats per minute heart rate rule, your physician can recommend appropriate exercises.
Exercise should be done in moderation to avoid potentially harming the fetus. Many medical professionals recommend following the talk test. You should be able to talk throughout your exercise regimen, according to WomensHealth.gov. This, along with taking frequent breaks, can ensure that you are not working too hard. You should also be careful to avoid overheating. Do not exercise outside on extremely hot days, and make sure to drink plenty of water before, during and after exercise. Don't exercise to the point of exhaustion, as doing so can deprive your baby of necessary oxygen.
Benefits
Exercise is extremely beneficial during pregnancy. It can help you feel better by reducing aches and pains, increase your energy and help you sleep better at night. It can also help to control weight gain, reduce bloating and constipation and prevent swelling. Some medical professionals believe gestational diabetes can be prevented and treated by exercise as well, according to ACOG. Exercise can help prepare you for labor by increasing your muscle strength, along with giving you the necessary endurance. Some believe it can even shorten the process. The benefits extend beyond the birth of the baby as well by helping you recover faster as well as getting you back in shape quicker, according to the Mayo Clinic.
Warning
Some warning signs that you might be overdoing it during exercise include feeling dizzy, fainting, shortness of breath, chest pain, weakness, vaginal bleeding or leaking, blurry vision, nausea and abdominal pain. If any of these symptoms occur, you should stop exercising immediately and contact your physician.
Recommendations
You should always begin your exercise routine with a warm-up and end it with a cool down. This will help ensure that your heart rate stabilizes and that you don't overdo it. Stretching is also important to avoid injury. Some recommended exercises for pregnant women include walking, swimming, low-impact aerobics, yoga and stationery bike.
