As long as our obstetrician says it’s okay, we need to engage in moderate exercise during pregnancy
The recommendation is 150 minutes a week. This translates to 25-30 minutes of exercise daily. Examples of activities include :
- brisk walking
- daily house chores
- water aerobics
- Yoga
- Using a stationary exercise bike
- Swimming
I remember being told by my obstetrician to “take it easy” during my first pregnancy. I said to myself “ what does that even mean”? How do you measure that? I have loads of physical tasks I must do daily . What degree of physical exercise during pregnancy is
Well, according to an article in the British Journal of Medicine (Davenport Motola et al), the yardsticks are based on your heart rate , your age and something called a “talk test”.
If you can maintain a conversation but not sing a song while exercising you are on the right track if not, you are doing too much. That’s the talk test.
If you are less than 29 years old your target during exercise is a heart rate of 129-146 beats per minute ; for women 30 years old and above the target is 129-130 beats per minute.
Please avoid high impact sports such as basketball, football etc. especially if you didn’t engage in the prior to falling pregnant . If the weather is hot or humid please make sure you have with you and drink regularly from your flask of water to drink while exercising so you remain hydrated .
Remember, make sure you get clearance from your doctor on your state of health before engaging in exercise in pregnancy.
Learn more about conditions where exercising may not be a good idea.
References
Mottola MF, Davenport MH, Ruchat S, et al
2019 Canadian guideline for physical activity throughout pregnancy
British Journal of Sports Medicine 2018;52:1339-1346.
- ALL YOU NEED TO KNOW ABOUT PRENATAL YOGADuring pregnancy, it is important to stay as active, healthy and calm as possible to benefit the mother and the fetus. Prenatal yoga can help you accomplish all of that. Prenatal yoga is yoga that is done during pregnancy. It is said maybe to be just the ideal exercise for pregnant women. This is because… Read more: ALL YOU NEED TO KNOW ABOUT PRENATAL YOGA
- HOW TO CHOOSE THE BEST HEALTHCARE PROVIDER FOR YOUR PREGNANCY AND CHILDBIRTHSelecting the right healthcare provider for your pregnancy and childbirth is a big decision. The choice you make may significantly influence your entire birthing experience. Unlike what most people may think, this choice should not be based on medical expertise alone. The period of pregnancy and childbirth is one of the most life-changing moments of… Read more: HOW TO CHOOSE THE BEST HEALTHCARE PROVIDER FOR YOUR PREGNANCY AND CHILDBIRTH
- Baby Proofing Your Home: Newborn Safety EssentialsBaby-proofing your home is an essential part of your journey as a parent. It’s a known fact that babies are active. They want to be everywhere, doing one thing or the other. Most times, it even seems like they are everywhere doing everything, and all at once! The moment they put on their baby walking… Read more: Baby Proofing Your Home: Newborn Safety Essentials
- Baby Skin Care Basics: Everything You Need to KnowBabies require extra attention and tender, loving care due to their fragile nature. A major aspect of this care involves caring for their delicate skin. Understanding the basics of baby skincare is crucial to ensuring their well-being. However, many parents do not know where or how to start. As always, we are here to help!… Read more: Baby Skin Care Basics: Everything You Need to Know
- HOW TO SUCCESSFULLY MANAGE COLIC IN BABIESThe pregnancy journey was long and tedious but you made it through. You have got your bundle of joy with you as a reward for your efforts. You’re now settling into being a parent and seem to be getting the hang of things. However, you can’t get over your baby crying for hours on end… Read more: HOW TO SUCCESSFULLY MANAGE COLIC IN BABIES