Hey pretty Mama,
I thought you might be interested to know about how much exercise is considered safe to do during pregnancy. Guidelines for Prenatal exercise is set by the ACSM (American College of Sports Medicine) and I can confirm that this organization recommends that pregnant women should exercise as follows:
Frequency – 3-5 times a week
Intensity – No harder than scale 5/6 on a 1-10 scale (5-6 would be described as “light” or “somewhat hard”)
Time – 20-60 minutes (a total workout session of aerobic and resistance activity)
Type – 1) aerobic activity eg aerobics, walking, swimming, cycling on recumbent bike, AND
2) resistance eg core/pelvic floor/abdominal exercises, weight training, squats/press-ups etc
Did this information surprise you? If one of the reasons you’re doing exercise during pregnancy is to combat excessive weight gain and/or maintain your fitness level, yet you’re not doing 20-60 minutes of activity 3-5 times per week, you may not quite be hitting the desired target.
I do appreciate that you may be very, very busy and do struggle to find the time to exercise. However, I cannot reiterate enough, the more exercise you do now, the better your postnatal recovery will be, and in most cases, the more efficient your birth will be.
So, just going for a simple 15-20 minute walk once a day, or going for swim once a week will make a real difference. Remember, you’re not just exercising for you, you exercising also benefits your unborn baby, so don’t just make a commitment to yourself to exercise, do it for your unborn baby, and give him/her the BEST start in life!
If you need guidance, give me a call, or email me I’d be happy to discuss a suitable custom routine with you.
Be well, strong, fit and always smiling pretty Mama.