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Is it safe to exercise during pregnancy?

IS it safe to exercise during pregnancy? The answer is a resounding YES!

The American College of Obstetricians and Gynecologists (ACOG) is the governing body in the U.S. for guidelines regarding exercise and pregnancy. ACOG provides this general guideline for exercise during pregnancy: "Women with uncomplicated pregnancies should be encouraged to engage in aerobic and strength-conditioning exercises before, during, an after pregnancy.

1. ACOG recommends 30 minutes or more of moderate exercise daily, with doctor approval. The American College of Sports Medicine (ACSM) recommends five or more days per week.

2. The American Council Sports Medicine (ACSM) states a healthy woman may continue with her regular exercise regimen or begin a new program during pregnancy. Avoid contact sports. Avoid exercises with risk of falling. Non-weight bearing exercise is likely to be more comfortable.

3. Regular exercise during pregnancy benefits you and your baby in these key ways: Reduces back pain, eases constipation, may decrease your risk of gestational diabetes, preeclampsia, and labor interventions, promotes healthy weight gain during pregnancy, improves your overall general fitness and strengthens your heart and blood vessels, and helps you to lose the baby weight after your baby is born.

4. Motionless postures, such as certain yoga positions and the supine position, for prolonged amounts of time may result in decreased venous return and hypotension in 10–20% of all pregnant women and should be avoided as much as possible. ACOG recommends avoiding being supine for a prolonged period of time.

5. Heart rate is still not listed as a reliable indicator of exercise intensity during pregnancy. ACOG states "...the use of ratings of perceived exertion may be a more effective means to monitor exercise intensity during pregnancy than heart-rate parameters.

FIT4MOM is the nation’s leading prenatal and postnatal fitness program, and our FIT4BABY instructors are certified and specially trained prenatal fitness instructors. We follow ACOG guidelines, complete continuing education each year to stay apprised of changes in the fitness industry, and are specially trained to guide you through the changes your body is experiencing. Check out a FIT4BABY class and try a prenatal workout