3 Steps to Creating a Safe Prenatal Workout Plan

3 steps to creating a safe and effective prenatal workout plan

What are the differences between a prenatal workout plan and your current exercise routine?

If you're like me, once you’re pregnant your concerns shifted from what's “most effective for me” to what's “most safe for the baby”. 

Am I working out too much? Or too little?

What happens if I overheat or overexert myself?

These may all be questions running through your mind. But the good news is that a great prenatal workout routine will benefit both you and your baby. It can help to make pregnancy, labor and delivery, and postpartum recovery an easier experience.

What is Happening During Pregnancy?

Your body undergoes massive changes during pregnancy and certain precautions need to be taken.

However, professionals from the American College of Obstetricians and Gynecologists (ACOG), CDC, and American College of Sports Medicine (ACSM) agree that prenatal exercise is beneficial for mom and baby in a healthy pregnancy free of medical risks and contraindications.

I continued to exercise through all three of my pregnancies with great benefits.

Exercise improved my energy level, helped control weight gain, and I felt much better physically and mentally.

If you're unconvinced, or need some motivation, check out 7 Benefits of Prenatal Exercise.

Here are 3 steps to starting a prenatal workout plan:

1. Get Physician Clearance Before Exercising

From novice to athlete, every pregnant mom should clear her exercise program with her physician.

A competitive athlete continuing to train throughout pregnancy should be closely monitored but can continue to train.

Although most health professionals will encourage you to stay active and continue your current routine, you may need extra guidance if you weren't regularly working out pre-pregnancy.

You also want to be aware of any existing contraindications or medical issues that may impact your prenatal exercise plan.

2. Evaluate Your Current Exercise Routine and Physical Condition

Exercise consistency is important during pregnancy to avoid injury. It’s not the time to jump from the couch straight into a marathon training plan.

Evaluate your current/pre-pregnancy workout habits:

• Do you currently exercise consistently? In the absence of any complications, you can continue your current routine, making modifications as pregnancy progresses.

• Have you been exercising sporadically, or not at all? Follow your physician's guidance.

Although it can be difficult to start an exercise program in the 1st or 3rd trimesters, low intensity cardio activities like walking or swimming are generally ok.

It’s key to start slowly – short exercise sessions at a low intensity – and progress gradually while staying in tune with your body.

3. Outline Your Prenatal Exercise Plan

We can gain strength, endurance and flexibility through prenatal exercise, but the main goal is for mom and baby to be healthy.

Focus on being consistent and not overdoing the frequency, intensity, or duration of your prenatal workouts.

According to the ACOG, pregnant women should get 150 minutes of moderate intensity physically activity each week. You can easily divide that up into

• 30 minute sessions 5 days a week

• 15 minute sessions 2x a day for 5 days

• 10 minute sessions 3x a day for 5 days

Of course you can also spread this out to seven days a week of moderate aerobic activity, but the point is that you can be flexible and research shows that even 10-15 minute bouts of aerobic activity have a postive effect on physical fitness.

Prenatal FITT Exercise Prescription

Now let’s get into more specific exercise recommendations. The FITT principle stands for: Frequency, Intensity, Time, and Type.

• Frequency: Most, if not all, days of the week. Aim for a minimum of 3 days per week.

• Intensity: Use a Rating of Perceived Exertion (RPE) Scale rather than heart rate staying within an 11-13 (light to somewhat hard range)

• Time: 30 minutes or more up to 60 minutes (see note above about shorter bouts of exercise)

• Type: Low or non-impact activities are best as pregnancy progresses. You can continue previous activities while making modifications and avoiding any activities that could result in trauma or injury.

As a general rule: stay within a comfortable intensity and range of motion. Stay cool, well hydrated, and take breaks as necessary.

Cardio, Strength and Flexibility Activities For Prenatal Workouts

• Cardio 3-5x a week: Non-impact or low impact activities such as walking, swimming, or elliptical trainers. Avoid activities that could result in abdominal trauma or have sudden, abrupt movement changes that could result in falling or stress joints.

• Strength Training 2-3 days a week: Strength training exercises for all major muscle groups using body weight, weight machines, or handheld weights. Use moderate weight, controlled movements within a comfortable range of motion, and breathe regularly (do not hold your breath).

• Flexibility 3-7 days a week: Static stretches for all major muscle groups within a comfortable range of motion – hold at the point of stretch but not discomfort.

  Pregnancy increases the laxity of joints, so avoid overstretching or moving beyond a normal range of motion. Yoga or Pilates should be modified or prenatal specific.

Ready to plan your workouts for the week?

Download this free planning log>>>>>> Weekly Fitness and Meal Planner

We’d love to hear from you! Please share in the comments: What is/was your prenatal workout plan?