Most women who are pregnant should exercise. See Keeping Active for the benefits of exercising. However, some women may have conditions that make it dangerous for her and her baby if she exercises. If you have any of the conditions listed below, talk to your doctor or physiotherapist first to see what type of exercise is safe for you and your baby.
DO NOT exercise until you see a doctor if you
• Have ruptured membranes
• Are having preterm labour (labour that starts more than 3 weeks before your expected due date)
• Have hypertension (related to pregnancy)
• Have anemia
• Are not eating well or have an eating disorder
• Find out that you are having twins or placenta previa after the 28th week
• Are having triplets (or more)
• Your growing baby is not gaining enough weight
• Are constantly bleeding during your 2nd or 3rd trimester
• Have uncontrolled Type I diabetes, thyroid disease, other serious heart or breathing disorders
• Have had a previous spontaneous abortion or premature baby
If you look at the scale below, a level of 7 means you are exercising very, very lightly whereas a level of 19 means you are exercising very, very hard. Pregnant women should aim to exercise at somewhere between levels 12-14 (somewhat hard).
6
7 Very, very light
8
9 Somewhat light
10
11 Fairly light
12
13 Somewhat hard
14
15 Hard
16
17 Very hard
18
19 Very, very hard
20
Another easy way of judging how hard you are exercising is by using the Talk Test. If you can have a conversation, you are exercising at a good level. If you are huffing and puffing, you are exercising to hard and need to slow down.
• Cycling
• Walking
• Swimming
• Aquafit
• Stationary cycling
• Cross country skiing
• Stretching
• Relaxation/deep breathing for 5 minutes
• Kegel Exercises
• Humid conditions
• High altitude
• High risk activities that can cause you to fall/get hit: downhill skiing, karate, gymnastics, hockey, activities that require you to balance on 1 foot
• Sports that causes pressure changes: scuba diving, mountain climbing
How often you exercise when you are pregnant depends on what you were doing before you got pregnant. Look at the chart below to determine where your level of physical activity falls.
|
Active (for 4 months before pregnancy) |
Inactive | |
|
1st Trimester Frequency |
Week 0-14: 3-4 x week, max 4-5x/week If moderate intensity: 2-4x/week |
No exericse |
| Length of Time | 30-40 min, as tolerated | No exercise |
|
2nd Trimester Frequency |
Week 14-30: Increase to 4 x week |
Week 13-29: start with 3 x week |
| Length of Time | 30-40 min, as tolerated | 15 min, progress to 30 min |
|
3rd Trimester Frequency |
Week 30-40: Decrease to 3 x week |
After week 36: Decrease to 1-2 x week |
In addition to the safety tips listed here, also
1. Make sure you are eating and drinking well
2. Do not exert yourself too much or for too long during the 1st trimester.
3. Do not start a new, vigorous exercise program after you have become pregnant.
4. Do not exercise for more than a few minutes while lying on your back (place a folded towel underneath your right pelvis).
5. Avoid weight training or straining while holding your breath.
6. Avoid overheating
• you are not gaining enough weight (less than 1 kg or 2.2 lb. per month during the last two trimesters)
• you are bleeding from your vagina
• you are getting more than 6-8 uterine contractions/hour
• your growing baby is not moving as much as it usually does
• you are getting nagging headaches or your vision is blurry
• fluid is ‘gushing’ from your vagina
• your stomach/stomach area is hurting for no reason
• your ankles, hands, face are suddenly swollen
• one of your calves is swollen, painful and red
• you are getting dizzy or faint
• you are feeling extremely exhausted, your chest is hurting, or you are consciously aware of your heartbeat
All of the recommendations above are for pregnant women with no maternal or fetal risk factors. If you have any risk factors, talk to your doctor or physiotherapist before starting any type of exercise program.