Pregnancy Exercise Guidelines

Exercise throughout pregnancy is safe and recommended.

In consultation with your health care provider, healthy pregnant women without contraindications are encouraged to be physically active throughout pregnancy.

According to the American College of Sports Medicine (ACSM) the health benefits of physical activity are well recognized:

• Helps to stay within healthy gestational weight range

• Decreases risk of developing gestational diabetes mellitus

• Decreases risk of preeclampsia

• Decreases risk urinary incontinence

• Improves mood

• Reduces incidence of low back pain

• Reduces incidence of caesarean section

• Reduces length of labour

And while exercise is amazing for when you are pregnant, ACSM has several important exercise guidelines to consider:

• Consistent exercise frequency throughout the week is recommended (rather than sporadic, irregular exercise bouts)

• Maintain similar levels of pre-pregnancy exercise (pregnancy is not the time to increase intensity or duration). For previously inactive women, stick to low intensity and shorter durations, rather than irregular exercise frequency

• Perform pelvic floor muscle training on a daily basis to decrease risk of urinary incontinence

• Avoid contact sports

• Avoid activities that present a risk of falling

• Avoid overheating

• Stay well hydrated

• Physical activity on the back should be avoided after first trimester. Instead, prop up the torso on an incline.

• Avoid prolonged isometric contractions (holding exercises for long periods) or motionless standing

Live in or near Langley BC? Pilates Life Studio offers Small Group Prenatal Pilates Equipment sessions Wednesdays 7:45pm.

Pregnancy and postpartum is a time of huge physical and hormonal change. As our bodies go through these changes, special care and attention is needed during this important life stage. Here at PLS we combine Pilates, functional movement, and current science in pelvic health to gain strength, endurance, and postural support.

Check out the services page for more info on the benefits of Pilates. Looking forward to connecting with you!