Exercise in Pregnancy

MYTHS vs FACTS

There is a lot of confusion about exercising in pregnancy and even some providers counsel patients incorrectly. Many women get their information from magazines or friends as opposed to their provider.  Here are is what ACOG (American College of Obstetricians and Gynecologist) and the US Department of Health and Human Services say about Exercising in Pregnancy.

Myth #1 Pregnant women should not excede a heart rate over 140 beats per minute.

FALSE: This restriction was removed from ACOGs guidelines in 1994.

Myth #2 If I wasn't exercising before I got pregnant, I shouldn't begin to exercise now.

FALSE: Healthy pregnant women should begin or continue easy to moderate activity for 150 minutes per week (approx 20 minutes everyday or 35-40 minutes 4 x a week).  This is when a woman should consult with her provider to determine if she is healthy enough for exercise.

Myth #3 Even though I vigorously exercise regularily, I should cut back in pregnancy.

FALSE: Women who exercised vigorously can still continue to exercise vigorously.  Some restrictions may need to be made on the type of activity. See a previous post on Activities in pregnancy.

The Dos & Don'ts of Pregnancy

The internet abounds with Dos and Don'ts of Pregnancy. This list was complied with the advice of experts. Always check with your provider regarding activities in pregnancy.

Activities to Avoid in Pregnancy

X-Rays and CT Scans - unless absolutely medically necessary.
Sonograms and MRI's are the imaging technique of choice in pregnancy.

Amusement Park Rides

Downhill Skiing or Snowboarding

Scuba Diving

Surfing or Intense Water Sports

Waterskiing

High Intensity Contact Sports: hockey, water polo, football, rugby

Gymnastics

Flying after the 35^th Week (earlier in some cases)

Extreme Sports: mountain biking, hang-gliding, rock climbing, kayaking, sky diving, etc

Horseback Riding

Saunas, Steam Rooms, and Hot Tubs

Extreme dieting in Pregnancy

Gardening without Gloves

Changing Cat Litter

Retinols or Retin-A creams

Botox sorry :(

Activities that are Safe in Pregnancy

Jogging and Running*

Swimming*

Low Impact Aerobics*
Snorkeling

Body Waxing

Intercourse - at any point in an uncomplicated pregnancy unless membranes are ruptured

Dental and Eye Exams - inform your provider you are pregnant

Manicures and Pedicures

Massages

Vacations at High Altitudes

Attending a Rock Concert

Prenatal Yoga & Pilates

Acupuncture, Chiropractics & Alternative Medicine Techniques - most are safe, inform the provider you are pregnant 

*It is always advisable to discuss your daily activities or planned activities during your pregnancy with your heath care provider.