How do I adjust my activity while Pregnant? RPE and The Talk Test

We all know the benefits of staying active during pregnancy (unless your doc states otherwise), whether that is cleaning the house, going for a walk, or doing some more formalised exercise.

A question I often get is how to adjust that activity during exercise, especially from women who are used to higher-intensity exercise or feel a bit overwhelmed with all of that info.

Yes, you can use heart rate zones, but really the RPE scale and/or talk test are super easy to use.

Generally speaking doing moderate activity between a 4-6/10 and then going up to a moderate-vigorous 7/10* is going to suit most people while pregnant.

That super high-intensity of 9-10/10 that you normally feel in your HIIT class is not going to be the aim.

RPE scales can differ, so I find that the talk test is easier for clients to understand.

𝗧𝗵𝗶𝗻𝗴𝘀 𝘁𝗼 𝗻𝗼𝘁𝗲:

Get sign off from the doc before you start exercising, make sure there aren't any absolute contraindications (more on this in the future)

If previously sedentary, build it up slowly and focus on increasing your day-to-day activities over time.

*The new WHO physical activity guidlines (2020,@bjsm_bmj ) state that "women, who, before pregnancy, habitually engaged in vigourous-intensity aerobic activity or who were physically active can continue these activities during pregnancy and the postpartum period"