Pregnancy and Activity limitations

What to do for your fitness, mobility, and health if your doctor puts you on bed rest.

Pregnancy is magical…or is it?

There can be a few instances where part of the magic fades a bit, above all, if you are an athlete like me and get put on Bed Rest.

Even if it’s less and less common, mainly during the first and third trimesters, your doctor might need to put you on Bed Rest/Modified Bed Rest.

I don’t know you, but it’s almost impossible for me to be mentally OK while forced into inactivity. I also didn’t want to lose too much fitness and mobility, as those are crucial for health and longevity.

Of course, we’ll do it! We want to take care of our little one! But there are a few light exercises that you can and should do throughout the day to improve your circulation and maintain your mobility.

Types of Bed Rest

First of all, there are different types of pregnancy bed rest, and you must discuss with your doctor which restrictions exactly you will need to follow and understand why.

• Strict or complete bed rest at home or the hospital.

• Modified bed rest: similar to activity restriction, modified bed rest usually means sitting or lying down most of the day. It allows for taking short walks a few times daily or doing light housework.

• Activity restriction means reducing your typical activities and avoiding standing or walking for extended periods (above 20 min). It may involve restrictions on lifting objects or using stairs.

What to clarify with your doctor

If your medical provider recommends bed rest during pregnancy, you will want to ask them questions to clarify what it means.

• Why do you recommend bed rest?

• What are the benefits? What are the risks?

• What am I allowed and not allowed to do?

• What position should I be lying or sitting in?

• How many minutes should I be on my feet per day?

• How many hours should I be in bed each day?

• Am I allowed to have sex?

• Will I need to be on bed rest for the rest of my pregnancy?

• What symptoms should I watch out for?

Activities that are usually allowed

Examples of activities that are usually allowed on modified bed rest and activity restrictions are:

• Walking to the bathroom.

• Alternating sitting up and lying down throughout the day.

• Short walks inside your home or outside (less than 20 minutes).

• Standing for up to 20 minutes at a time.

• Working at a desk.

• Limited stair climbing (once per day).

• One shower per day.

While on bed rest, ask your practitioner if it is ok to practice some basic exercises a few times each day to maintain blood circulation and joint mobility (like the exercises shown in this video.)

Contact me for more info about pregnancy and postpartum training!