How to Exercise in Pregnancy:

Based on current activity levels

In my previous blog, Adjustments to Exercise in Pregnancy, I explain the benefits of exercise in pregnancy and what adaptations are needed to ensure safe and efficient exercising in pregnancy. Today, I am going to dive deeper into what this exercise could look like, based on your current activity levels. I will give examples of safe exercise routines you can follow, based on your previous and current experience. Please note, I will be referring to pregnancy as a whole, rather than per trimester. Although exercise in pregnancy will look different in each trimester, this is just an overview to guide you through exercising. Exercise in pregnancy will look different for everyone, as each pregnancy is unique.

As with any new exercise regime, you should consult your doctor before taking part in new exercise. This is even more important for prenatal exercise, as your pregnancy may have certain complications which mean you shouldn’t exercise due to the risk it poses to the you, the mother, and/or the baby.

How to exercise in pregnancy based on your current activity levels

Sedentary 

Categorisation: You fall into this category if you are currently inactive. Perhaps you have a desk job, and you drive everywhere you need to go. During time off, you watch TV, read books, and do some housework. You don’t walk a lot, and you do not take part in sports or exercise.

How to exercise: Start with 10-15 minutes walk a day, 5 days a week. Go at a gentle/easy pace. With each week, try and increase the walk by 5 minutes, until you reach 5x 30 minutes walking per week. This will take approximately 3-4 weeks. 

The next step would be to introduce a bit more intensity. Try walking fast for 1 minute, then slow for 1-2 minutes. Repeat for a total of 10-20 minutes. Aim to do this 3x week, with your other 2 walks being a consistent pace for 30 minutes.

Example of a week: 3x 10-20 minute interval walking, 2x 30 minute walking.

Lightly Active

Categorisation: You walk occasionally. You do a fair bit of housework and gardening which keeps you moving. You might have a desk job, but you make sure to get up and stretch your legs every so often. You do not take part in any structured exercise such as fitness classes or going to the gym.

How to start exercise: Aim for 3x 30 minutes walking per week. As you are no stranger to walking, we want to introduce a different way of exercising - resistance training. Resistance train 2x week, starting with low (1-2) sets of each exercise. Depending on whether you have access to a gym or not, use light weights or body weight with suitable adjustments. Aim for 12 reps of each movement.

Example of a week: 2x resistance training, 3x 30 minute walking.

Moderately Active

Categorisation: You have an active job and are on your feet often. You walk a lot and casually take part in structured exercise and/or sport. You might exercise 2-3x per week + walking. You put a sweat on here and there, but nothing too intense. 

How to exercise: Keep up the daily walking and daily activity. Commit to 2-3x resistance training sessions a week. Begin with 2 sets of each exercise, using light weights or body weight with suitable adjustments. Keep reps in the range of 10-15.

Example of a week: 2x resistance training, 2-3x 30 minutes swimming, frequent walking.

Highly Active

Categorisation: You are very active taking part in exercise 4+ week, at a moderate-high intensity. You walk around a lot/have an active job. Your hobbies include sports and exercise. 

How to exercise: depending on how active you are, you may need to dial things down during your pregnancy. Keep resistance training to 3x a week. Cardio can be done 3-7x week, depending on the intensity, e.g. you can walk every day, but you should only do higher intensity intervals on a rowing machine 3x a week. 

Example of a week: 3x resistance training, 1-2x 30 minute swimming, 1-2x 15 minute interval training (low impact), frequent walking.

Summary

These are just examples to give you an idea of how you can exercise during your pregnancy based on your activity levels. If you haven’t exercised much before, start slow. If you exercised lots before your pregnancy, reduce the intensity. Listen to your body, and try to get a mix of cardiovascular and resistance training into your schedule. 

Cardiovascular training doesn’t have to be walking or swimming, consider the following: cycling (if safe to do so), rowing machine, cross trainer, or walking up hills (take caution on the way down as there is a potential risk of falling and an increase in pressure on pelvic floor when walking downhill).

Remember, a healthy, happy and fit Mum = a healthy, happy and fit baby!