You probably think you're doing your baby and your body a favor by sticking to your exercise routine. While that idea is mostly true, strenuous exercise also poses health risks to pregnant women and their babies. Fast heart rates can lead to birth defects. Monitoring your heartbeat can help you keep it in the safe range.
Safe Heart Rate
The American Pregnancy Association recommends performing moderate intensity exercises throughout your pregnancy, but warns against strenuous exercises that could raise the heartbeat too much. You shouldn't raise your heartbeat to more than 140 beats per minute, according to OB-GYN Raul Artal, writing for BabyCenter.com. As a good rule of thumb, you should still be able to talk while you perform your exercises without struggling or pausing for breath.
Increased Heart Rate Dangers
Two things happen when you get your heart rate up to 140 or more. First, your blood doesn't have enough time to get to your baby between beats and doesn't contain as much oxygen, according to OB-GYN Jeanne-Marie Guise, writing for BabyCenter.com. Second, exercise strenuous enough to raise your heart rate above 140 beats per minute risks raising your core body temperature. Core body temperatures over 103 degrees can cause birth defects.
Recommended Exercises
The American Pregnancy Association maintains a list of gentle but effective exercises that are generally safe for pregnant women when performed at average to light intensity. Swimming and walking top the list. Swimming may offer the added benefit of keeping you cool during slightly more strenuous workouts. It's also safe for you to run or jog, provided you wear supportive shoes and remain hydrated. Yoga, dance and low impact aerobics are also good choices.
Benefits of Exercise
You should aim to get 30 minutes of exercise most days of the week, according to the American Congress of Obstetricians and Gynecologists. Exercise strengthens muscles that help you deliver your baby. It also makes you more comfortable by improving your sleep and reducing symptoms such as bloating, swelling and muscle aches. Exercise can also help you avoid excess weight gain, making it easier to get back to your pre-pregnancy weight after you give birth.
Checking Your Heart Rate
If you're concerned about your heart rate during an exercise, stop and check it. Find your pulse at the carotid artery on the right side of your neck. Look at a clock or watch with a second hand. Count how man times your heart beats in 10 seconds, then multiply that number by six. For example, if your heart beat 20 times in 10 seconds, your heart rate would be 120 beats per minute.
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