Recommended physical activity elements | Recommended time (minutes) |
---|---|
• Warm-up | 7-10 |
• Aerobic exercise, e.g., low or high-low impact aerobics, walking or jogging on a treadmill, stationary cycling | 15-20 |
• Resistance exercises (including abdominal muscle exercises), and postural and neuromotor (e.g., body balance) exercises | 10-15 |
• Stretching exercises | 5-10 |
• Pelvic floor exercises | 5-10 |
• Cool down and preparation for birth exercises, e.g., birth position and breathing exercises | 5-10 |
• Relaxation and visualization of pregnancy and childbirth | 5-15 |
Maternal age (years) | Fitness level or BMI | Heart rate range |
---|---|---|
Less than 20 | --- | 140-155 |
20-29 | Low | 129-144 |
Active | 135-150 | |
Fit | 145-160 | |
BMI > 25 kg/m2 | 102-124 | |
30-39 | Low | 128-144 |
Active | 130-145 | |
Fit | 140-156 | |
BMI > 25 kg/m2 | 101-120 |
10 core knowledge areas and skills for the EuropeActive Standards for the Pregnancy and Postnatal Exercise Specialist |
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• Role and professional development of the Pregnancy and Postnatal Exercise Specialist |
• Morphological, physiological and biomechanical adaptations during pregnancy and postpartum |
• Psychosocial aspects of exercising during pregnancy and postpartum |
• Basic nutritional rules and other aspects of healthy lifestyle related to pregnancy and postpartum |
• Potential benefits of exercise during pregnancy and postpartum |
• Health issues and safety considerations related to pregnancy and postpartum exercise |
• Health and fitness assessment in pregnant and postpartum women |
• Prescription, implementation and adaptation of exercise for pregnant and postpartum women |
• Specific exercises related to childbirth and motherhood |
• Postpartum exercise and health-related issues |