Exercising for Two
May reduce backaches, constipation, bloating, and swelling
May reduce the risk of gestational diabetes
May limit excess weight gain/ increase strength and endurance
May help with sleep patterns
May elevate mood and increase energy levels
Benefits
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AVOID
Exercise & Pregnancy
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Exercise or activities where the risk of falling is higher or probable
Exercise or activities that could result in abdominal injury, for example contact sports
Exercise or activities that involve excessive jumping, hopping, twisting, or jerking
Exercise or activities that require intense exertion
Exercise or activities in humid or hot weather
According to the American College of Sports Medicine (ACSM), women who were sedentary before pregnancy should start at no more than 10 minutes a day of light aerobic exercise, 3 times a week. This can gradually be increased to 30 minutes a day of moderate intensity exercise multiple days of the week. It is important to note that everyone is different, and some pregnant women can exercise more than others.
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The above video is an interview with a NASM Certified Personal Trainer. Our team member found out the answers to frequently asked questions.
Unfortunately, pregnant women are limited with the types of exercise available to them and should avoid certain techniques and movements at all costs. Exercises that involve jerking or rapid twisting motions are NOT recommended. Activities that increase the risk of falling or jumping, such as snowboarding or box jumps, should also be avoided. Women who were active before pregnancy should never increase the duration or intensity of their usual workout routine after becoming pregnant.
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The tips below are general in nature and apply to most women, however each one of us is different. Always listen to your doctor and never continue anything causing you pain.