How hard can I workout while I'm pregnant?Updated a year ago
You should always start by seeking professional medical advice from your primary care provider. Every pregnancy and birth is unique, and individual health conditions may require dietary, fitness, or health considerations that are specific to you.
The following is provided as informational only and is not intended to provide or serve as a substitute for any professional medical advice, diagnosis, or treatment.
American College of Obstetricians and Gynecologists encourages woman to accumulate 150 minutes of moderate intensity exercise per week.
Moderate intensity is now assessed by the Talk Test (can you maintain a conversation during your workout?)
You can also use the Borg perceived exertion scale. Moderate intensity should feel ‘somewhat hard’.
Previously it was measured by a heart rate that does not exceed 140bpm however this guideline to now outdated due to everyone’s resting heart rate being different.
You can still monitor your heart rate however it is not the current guideline.
WHEN TO CALL YOUR PROVIDER
If you do experience any of these symptoms during your workouts then, don’t panic, drink some water, take a rest and contact your healthcare provider.
Pain or vaginal bleeding. There is a difference between being uncomfortable or having discomfort, and experiencing pain. You should not feel pain during your workouts or in life. If you experience any vaginal bleeding, please stop your workout and call your provider.
Dizziness or lightheadedness.
Shortness of Breath
Decreased Fetal Movement
Slightly Elevated Blood Pressure
Extreme Nausea or fatigue. If you cannot take calories in because of nausea, it would be less optimal to try to burn more by working out. The same with fatigue, if you are exhausted and low on energy, burning more energy may not be optimal.
Prenatal Complication that makes exercise unsafe / advised by your provider to not exercise. There are certain prenatal complications that are unsafe with exercise.
Your water breaks, and there is a foul smell or it is any color other than clear. This could be a sign of infection.
Headaches and blurred vision
You are concerned about your pregnancy