At one time, pregnancy was considered a medical condition, and pregnant women were advised to get lots of rest and avoid strenuous activity. Today, however, experts agree that exercising during pregnancy can help the mother stay fit and even ease labor and delivery. Special restrictions may apply during difficult or complicated pregnancies. No matter how fit you are when you become pregnant, discuss your exercise regimen with your physician throughout your pregnancy. Seek medical advice immediately if anything feels "off" during or after your workout.
Benefits of Exercise During Pregnancy
According to the American Congress of Obstetricians and Gynecologists, exercising for at least 30 minutes per day offers pregnant women significant benefits. Exercise can decrease your risk for gestational diabetes, improve your muscle tone and posture and elevate your mood. It can also minimize the chances for bothersome pregnancy symptoms from constipation to sleep difficulties.
Dangers of Exercise During Pregnancy
Some types of exercise are more risky for pregnant women. Avoid contact sports, scuba diving and high-altitude exercise. High-impact aerobics, horseback riding, gymnastics and workouts that involve balance are also risky. Avoid lying on your back or standing still for protracted periods after the first trimester. Although it does not recommend a specific max heart rate, ACOG does point out that pregnancy forces your body to work harder. It is best to maintain a moderate, comfortable level of activity rather than trying to push your body to its limits during this time.
Calculating Your Target Heart Rate
The Centers for Disease Control and Prevention explain that your maximum heart rate equals 220 minus your age. It is generally safe for healthy pregnant women to reach 80 percent of their maximum heart rate. If you are new to exercising, try to keep your heart rate closer to 60 percent of maximum. Calculate your heart rate by placing two fingers on your wrist or on the carotid artery in your neck. Count the number of beats that occur in 30 seconds and multiply by 2.
Self-Monitoring
Unless your doctor tells you otherwise, strict heart-rate monitoring is generally unnecessary. Instead, focus on how you feel. ACOG recommends using the talk test. If you are able to carry on a conversation while exercising, your heart rate is generally within safe limits. Stop exercising immediately and contact your doctor if you experience chest pain, muscle weakness, dizziness, headache or any other unusual symptom.
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