There are many changes to a woman’s body during pregnancy. Ligaments begin to stretch to support the uterus, feet may or may not swell and ache, and, most notably, the bump grows throughout the term. However, the mother’s heart rate has some noticeable changes during pregnancy as well.  

In a study monitoring resting heart rate (RHR) and heart rate variability (HRV) in women from conception to postpartum, it was found that there was a significant decrease in HRV and a significant increase in RHR at the beginning of the pregnancy. This data indicated a significant strain on the body – i.e., pregnancy – before a test or a missed period was conducted. Around 7 weeks before birth, the opposite happened. RHR decreased and HRV increased. Both of these data points were consistent among all of the participants who carried to term.  

While this information is new and exciting pertaining to pregnancy and what happens in the mother’s body, other data was collected that also points to the importance of exercise during pregnancy.  

In women who exercised during pregnancy, there were cardiovascular “gains” made that were definitely evident in the postpartum period. HRV was rated higher in the women who exercised more on average than those who exercised less on average. However, exercise in pregnancy is on a quantitative scale. Duration of exercise is more important than exercise intensity.   

The American College of Obstetricians and Gynecologists (ACOG) recommends for women who have healthy, low risk pregnancies to exercise 150 minutes per week. They state this could be broken down into 30 minutes of moderate exercise 5 days a week. The study agrees with these guidelines. Consistent time dedicated to moderate exercise, like a brisk walk or an exercise regimen that is agreed upon between you and your OB-GYN, is better than 1-2 high intensity workout a week or no exercise at all. Exercising while pregnant can help with cardiovascular gains during and post pregnancy, but it has also been linked to easier labor and delivery and quicker recovery times after birth. 

What is exciting, and what may not be widely known, is that you can begin a workout regimen while pregnant without having a history of exercising previously. The ACOG states that you can begin with a small amount of light to moderate exercise for 5 minutes a day and slowly work up to 30 minutes a day over time. If you are new to exercise, do not add more than 5 minutes into your workout plan per week after starting at 5 minutes per day. 

If you have questions regarding working out while pregnant, contact your OB-GYN and your local Spooner pelvic health therapist today. Schedule an appointment so we can help you with moving and feeling your best throughout and after your pregnancy. 

For more information, visit: 

https://www.acog.org/womens-health/faqs/exercise-during-pregnancy 

https://www.whoop.com/thelocker/pregnancy-study-exercise-hrv-rhr/