Exercise Guidance For Pregnancy

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.