Moving Guide

MOVEMENT 

Current recommendations involving movement and exercise in pregnancy are clear. Our bodies need movement for healthier minds, healthier pregnancies, and healthier babies. This includes all women, all ethnicities, no matter their pre-pregnancy BMI. Whether healthy or obese-we feel better if we move. Women with uncomplicated pregnancies are encouraged to engage in moderate to intense aerobic and strength-conditioning activities for at least 30 minutes, 5 days a week, before, during, and after pregnancy. Some examples of safe and recommended activities include: walking, swimming, jogging, strength training (safe and effective for healthy pregnant women) yoga, Pilates, etc.

Current standard recommendations for moderate movement and exercise in pregnancy: 150 minutes weekly

 MOVE LIKE YOU CAN: Maintenance of pre-pregnancy levels of physical activity during pregnancy may reduce the risk of gestational diabetes mellitus (imbalanced blood sugar) and preeclampsia.

MOVE FOR YOUR MIND:  Physical exercise during pregnancy reduces the level of depression and its incidence in pregnant women

MOVE FOR YOUR HEALTH: At least 30 minutes, 3 times per week, is associated with a significant reduction in the frequency of gestational diabetes mellitus in overweight/obese pregnant women. Maternal exercise 50-55 minutes, 3X per week may be a preventative tool for hypertension and excessive weight gain in pregnancy. Exercise during the 2nd and 3rd trimester of pregnancy for 60 minutes, 3X weekly in sedentary women reduced excessive LDL-c (“bad cholesterol”) and triglyceride (stored sugar) gain and favored fewer delivery and neonatal complications without any adverse acute fetal responses.

MOVE FOR YOUR BABY: Children of mothers who exercised in pregnancy women are born with more mature brains, even showing improved in cognitive performance in the children of women who exercised regularly throughout pregnancy. There is also association between mothers who exercise during pregnancy and lowered risk of low birth weight at full term in their babies.