Pregnancy Exercise: Top healthy pregnancy workout and fitness tipsDara Pettinelli
Now that you’ve got a bun in the oven, your workout routine is going to change. Yes, you can still exercise but there are more precautions you’ll need to take.
First and foremost, you’ll need to consult with your doctor to make sure you’re good to go. There are situations when it is not safe to exercise.
Do not exercise list:
- History of three or more spontaneous miscarriages
- Ruptured membranes
- Premature labor
- Diagnosed multiple pregnancies
- Intra-uterine growth retardation
- Incompetent cervix
- Placenta previa
- Pregnancy-induced hypertension (high blood pressure)
- Venous thrombosis or pulmonary embolism
- Known cardiac value disease
- Primary pulmonary hypertension
- Maternal heart disease
Even if you’re given clearance from your doctor, it’s a good idea to wear a heart rate monitor while you workout. Do not let your heart rate go above 140 bpm (beats per minute). Another way you can make sure you’re not over exerting yourself is if you’re able to talk throughout your workout. You don’t want to exert yourself any more than you would during a brisk walk.
Pregnancy makes your joints about 10 times more loose than normal (so that the baby can come out during labor), which means you run a higher risk of injuring yourself. Since your ligaments and tendons are so soft, use a reduced range of motions while doing repetitions. This means don’t go into a full squat, lunge or weight bearing motion.
Stop exercising if you experience:
- Vaginal bleeding
- Chest pain
- Muscle weakness
- Calf pain or swelling
- Decreased fetal movement
- Amniotic fluid leakage
Lastly, if you use a personal trainer at the gym, make sure to use someone experienced with pre and post-natal clients. This will ensure that you’re exercising correctly and safely at all times.