| •The Centers for Disease Control and the American College of Sports Medicine recommendation for exercise, aimed at improving the health and well-being of nonpregnant individuals, suggests that an accumulation of 30 min or more of moderate exercise a day should occur on most, if not all, days of the week. In the absence of either medical or obstetric complications, pregnant women can also adopt this recommendation. |
| •Moderate exercise is defined as activity with an energy requirement of 3-5 metabolic equivalents (METS). This is equivalent to brisk walking. |
| •Given the variability in heart rate during pregnancy, ratings of perceived exertion have been found to be useful during pregnancy. Moderate exercise is defined as a "perceived exertion" of 12 to 14 on the 6-20 Borg scale. This feeling to total bodily exertion ranges from light to somewhat hard. |
| •The Talk Test is another easy way to define moderate. Women should be able to maintain a conversation while exercising. |
| •Because of issues of thermoregulation and energy-balance, exercise sessions longer than 45 min may not be well tolerated, caution should be used. Women should monitor hydration status and body temperature and be sensitive to subjective feelings of heat stress. |
| •Additional caloric intake is warranted for exercising prenatal women. The recommendation is 300 kcal per day per fetus after the 13th week of pregnancy. Exercise activities must also be compensated for with increased caloric intake as the weight of the fetus increases. |
| •Although an upper level of exercise intensity has not been established, female athletes (athletes vs. sedentary) are generally able to maintain their level of fitness (VO2max, power output, heart rate at anaerobic thresholds) during pregnancy if they continue to train. However, they require supervision by an obstetric care provider. |
