Are you pregnant and interested in exercising, but aren’t sure if it's a good idea? First of all, kudos! You are a strong mother. Exercising while pregnant presents its challenges that you are clearly not scared to take on! Second of all, your overall health will thank you for your hard work!
Current ACOG (American College of Obstetricians and Gynecologists) suggest pregnant women get 150 minutes of moderate-intensity aerobic activity per week. Moderate intensity means you are moving enough to raise your heart rate. You can still talk, but singing would be a challenge.
“But I’ve never exercised before. Is it okay to start during pregnancy?” Yes! But start slowly and gradually add more time each week until you are able to stay active for 30 mins a day.
What about lifting heavy? I was told not to lift more than 20 lbs, but my toddler weighs 30 lbs! A study done in 2023 (Impact of heavy resistance training on pregnancy and postpartum health outcomes, Prevett, et al) looked at women who lifted heavy prior to and during pregnancy. They found these individuals had lower rates of perinatal mood disorders, gestational hypertension, pre-eclampsia, and gestational diabetes. No increased risk of adverse fetal outcomes or miscarriage were seen.
At PelvRx, we can help guide you through exercise during pregnancy, reduce any pain that may occur, find and improve any limitations that may impact labor and delivery, and empower you as you enter into a new season of life! We always meet you at your comfort level and help you reach your own personal goals.
There is no need to fear exercise in a healthy pregnancy. Click the "request a free phone consultation" button below, give us a call or send an email for more information! We would love to hear from you!
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