Most of us know that exercise is good for us, it is great before, during and after pregnancy for so many reasons ( just take a look at https://www.pregio.online/why).
Doing the correct amount and type of exercise is really crucial to being safe and getting the most out of the hard work you’re putting in.
Here are a few key tips … whether you’re a keen gym goer or a ‘run for the bus’ kind of exerciser.
If you don’t exercise regularly
• Check with your midwife or GP before starting any new exercise
• Only start exercising after 13 weeks gestation
• Start with 15 minutes of exercise, 3 times a week
• Gradually progress to 30 minutes or exercise, 4-6 times a week
If you exercise 1-3 times a week
• Only start a new exercise programme after 13 weeks gestation
• Check with your midwife or GP before starting any new exercise
• When starting an aerobic exercise programme: start with 15 minutes exercise 3 times a week
• Gradually progress to 30 minutes exercises 4-6 times a week
• Maximum heart rate: no greater than 60-70% max
• Allow time to warm up and cool down
If you exercise 3 or more times a week
• Check with your obstetrician before continuing your existing exercise regime
• Aim for low impact activity
• 30 minutes exercise, at least 3 times a week to maintain aerobic capacity
• Regulate intensity and duration of exercise through gestation
Athlete
• Elite athletes who continue to train during pregnancy should be closely monitored by an obstetric team and adjust nutritional requirements
• A safe level of aerobic exercise depends on previous ability.
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