The SOGC (Society of Obstetrici
ans and Gyn aecologists of C an ad a) and CSEP (C an adi an Society for Exercise Physiology) recommend th at all he althy women with uncomplic ated pregn ancies do regul ar c ardiov ascul ar exercise.
ause rese arch shows th at regul ar c ardiov ascul ar exercise m ay prevent gest ation al di abetes, pregn ancy-induced hypertension (high blood pressure), loss of c ardiov ascul ar fitness, excessive weight g ain, v aricose veins, low b ack p ain and more. In nine ye ars experience te aching pren at al fitness cl asses, I would add further benefits such as incre ased energy, reduced n ause a, improved ment al he alth as well as st amin a for l abour.
THE SOGC/CSEP guidelines
are as follows:
Frequency: Up to 4 d
ays a week
a combin ation of
(a) The T
alk Test - You should be able to produce short sentences
(b) RPE (r
ate of perceived exertion) – Listen to your body
art R ate checks – Use the T arget He art R ate ch art in the PARmed-X for Pregn ancy form
Time: 15-30 minutes not including w
arm up or cool down
Type: Low imp
act endur ance exercise using l arge muscle groups (ex w alking, st ation ary bike, swimming aqu a fitness, low imp act aerobics). Avoid activities th at put you in d anger of f alling, collisions or flying projectiles. If you were previously doing imp act exercise like running and it still feels good, then it is ok to continue running. Just be sure to st ay within the guidelines for frequency, intensity and time.
and comments welcome.