Mom Advice

Question

Is it safe to exercise through pregnancy?
— Linda, Colorado Springs, Colorado

Answer

Tracey Mallett, mom of two, master Pilates instructor and producer of the 3 in 1 Pregnancy System DVD (Tracey Mallett Fitness) graciously answers this question -

Absolutely, according to ACOG, you can safely engage in 30 minutes or more of moderate exercise on most, if not all, days of the week.

It's important to know that aerobic exercise at any intensity during Pregnancy will feel more difficult, especially in the first trimester as the amount of blood circulated by the heart increases early in pregnancy and levels off during the third trimester at 30-50 percent above normal values.

Also, the heart rate also increases during pregnancy. Your heart rate will be much higher than it was before you became pregnant. In addition, it may take as long as 15 minutes for your heart to recover to resting rate following an exercise session. This makes it very important to cool down slowly as it will take longer to bring your heart rate down than other non-pregnant students in your class.

Stop exercising when fatigued, and don't exercise to exhaustion. You might be able to continue doing weight-bearing exercises at close to your usual intensity throughout pregnancy, but non weight-bearing exercise such as swimming is easier to continue and carries less risk of injury further on through the pregnancy.

Pilates and Yoga are perfect through pregnancy. The non-ballistic nature of this exercise makes it a safe choice. Doing these forms of exercise will keep your hips flexible and your pelvic floor strong ready for child birth and a speedy recovery. 

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