Transcript 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.

Robin Gammon, M.Ed., R.D., L.D.
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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.
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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.
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Women that regularly do vigorousintensity 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.
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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
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Adults with disabilities, who are able to,
should get at least 150 minutes per week (2
hours and 30 minutes) of moderateintensity, Or
75 minutes (1 hour and 15 minutes) per
week of vigorous-intensity aerobic activity
Or
An equivalent combination of moderateand vigorous intensity aerobic activity.
Adults with disabilities, who are able
to, should also do musclestrengthening activities that involve all
major muscle groups 2 or more days
per week.
 Some people may need supervision
when performing musclestrengthening activities.
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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.
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U.S. Department of Health and Human
Services. 2008 Physical activity guidelines for
Americans. Washington, DC: U.S. Department
of Health and Human Services, 2008