Robin Gammon, M.Ed., R.D., L.D.

 Unless a woman has medical reason to avoid physical activity, she can begin or continue a moderate-intensity physical activity during her pregnancy and after the baby is born.  Moderate-intensity=talk, but can’t sing  If beginning physical activity during pregnancy, women should increase the amount gradually over time.

 At least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity per week during pregnancy and the postpartum period.  Preferably, this activity should be spread throughout the week.

 Not recommended for women to BEGIN vigorous-intensity activity during pregnancy.  Vigorous-intensity=you can only say a few words without stopping to catch your breath.  Exercises in ESBA should not be vigorous-intensity exercises.

 Women that regularly do vigorous- intensity activity or high amounts of activity or strength training should continue to be physically active during pregnancy and after giving birth.  Generally they don’t need to drastically reduce their activity levels, provided that they remain healthy and discuss it with their health-care provider.

 Women who are pregnant should be under the care of a health-care provider with whom they can discuss how they adjust amounts of physical activity during pregnancy and the postpartum period.

◦ Avoid doing exercises that involve lying on their back during the second and third trimester of pregnancy. ◦ Avoid doing activities that increase the risk of falling or abdominal trauma, including:  Contact or collision sports  Horseback riding  Downhill skiing  Soccer  Basketball

 Adults with disabilities, who are able to, should get at least 150 minutes per week (2 hours and 30 minutes) of moderate- intensity, Or  75 minutes (1 hour and 15 minutes) per week of vigorous-intensity aerobic activity Or  An equivalent combination of moderate- and vigorous intensity aerobic activity.

 Adults with disabilities, who are able to, should also do muscle- strengthening activities that involve all major muscle groups 2 or more days per week.  Some people may need supervision when performing muscle- strengthening activities.

 When adults with disabilities are not able to meet the above the PA Guidelines, they should engage in regular physical activity according to their abilities and should avoid inactivity.  Adults with disabilities should consult their health-care providers about the amounts and types of physical activity that are appropriate for their abilities.

??

 U.S. Department of Health and Human Services Physical activity guidelines for Americans. Washington, DC: U.S. Department of Health and Human Services, 2008