Participating in physical activity is recommended in most healthy pregnancies. However, it’s important to exercise at the right intensity level during your pregnancy workouts. One effective and straightforward method to gauge exercise intensity during pregnancy is the Talk Test.
What is the Talk Test?
The Talk Test is a self-assessment method that helps you determine your exercise intensity level based on your ability to speak comfortably during physical activity. It serves as a practical indicator of whether you are exercising at a moderate or vigorous intensity.
Why is the Talk Test Important?
By using the Talk Test, you can ensure that you are working out at a moderate intensity level, which is considered safe and recommended for most healthy pregnancies. At this point in time, there is not enough information regarding the impact of vigorous physical activity during pregnancy. Individuals wishing to be active at a vigorous intensity level should consult with their obstetric care providers. However, the research here is quickly evolving, and these guidelines may change in the near future!
How to Use the Talk Test
During exercise, assess your ability to talk by trying to speak a full sentence. If you can carry on a conversation without excessive difficulty, you are likely exercising at a moderate intensity level. If you find it challenging to speak without pausing for breath, you may be exercising at a vigorous intensity. In this case, you might want to consider slowing down or taking breaks to bring the intensity back to a more moderate level.
The Talk Test is a practical and reliable method for monitoring exercise intensity during pregnancy. By using this simple self-assessment tool, you can ensure that your workouts are within a safe and comfortable range, helping you to achieve the many wonderful health benefits from pregnancy workouts. Remember to consult with your healthcare provider or check out the Get Active Questionnaire for pregnancy before starting or continuing any exercise routine during pregnancy. For more evidence-based prenatal exercise support, make sure to check out The Prenatal Academy.