What is a safe workout routine during pregnancy?
The American College of Obstetricians and Gynecologists (ACOG) recommends at least 150 minutes per week of moderate intensity exercise [1]. This can be parceled out however works best for you; you may prefer to do five half-hour workouts, or many 10-minute workouts throughout the week.
Great workout activities include :
walking at a fast pace (3mph or faster);
swimming or pool-based exercise classes;
spin class (riding a regular bicycle is not recommended);
prenatal pilates.
If you do not currently exercise regularly, it is important to gently ramp up your workouts. Start slowly, maybe with five minute sessions, and gradually work your way up to 150 minutes per week over time.
Stop any activities that cause dizziness, shortness of breath, chest pain, or feelings of weakness. Consult your doctor if you experience these or other uncomfortable symptoms.
