Pregnancy is a transformative time in a woman’s life, bringing about a range of physical, emotional, and lifestyle changes. Among these changes, staying active through exercise can often be a source of concern for expectant mothers. Many wonder whether exercise and pregnancy is safe, and if so, what types of activity are best. The good news is that, according to the Centers for Disease Control and Prevention (CDC) and recent research by Ribeiro, Maria Margarida et al., exercise during pregnancy is not only safe for most women but also beneficial for both the mother and the baby.
Why Exercise During Pregnancy is Important
Exercise during pregnancy is more than just a way to stay fit—it has significant health benefits. According to Ribeiro, Maria Margarida et al., regular physical activity can help manage the various discomforts associated with pregnancy, such as back pain and fatigue. It can also help reduce the risk of complications like gestational diabetes and preeclampsia. Moreover, exercise supports overall mental health, reduces stress, prevalence of urinary leakage, anxiety and promotes better sleep.
For those thinking about the long-term benefits, Ribeiro, Maria Margarida et al. found that staying active during pregnancy can also help prepare the body for labor and delivery, such as increased rates of vaginal deliveries along with reduced rates of anxiety and prenatal depression. It can also improve cardiovascular fitness, strength, and endurance, all of which are valuable during pregnancy and in the months following childbirth.
The CDC’s Guidelines on Exercise and Pregnancy
The CDC recommends that pregnant women aim for at least 150 minutes of moderate-intensity aerobic activity each week, spread throughout the week. This can include walking, swimming, biking, or running. Additionally, it’s advised to engage in muscle-strengthening activities, like weightlifting or exercises using body weight, at least two days per week.
The CDC also emphasizes that exercise should be adapted to the individual. Every pregnancy is different, so it’s important to consider factors such as pre-pregnancy fitness levels, any underlying health conditions, and the stage of pregnancy when determining which exercises are safe and appropriate. When in doubt, consult your healthcare provider about getting a physical therapy referral as PT’s are movement experts who can assess and recommend exercises with individualized modifications to each person.
Types of Safe Exercise During Pregnancy
There are plenty of safe exercise options that can be adapted to the various stages of pregnancy. Here are a few examples:
- Walking: One of the simplest and safest forms of exercise. Walking can be done almost anywhere and at your own pace. It’s a great low-impact choice for cardiovascular health. Not to mention curb walking in your third trimester can be a great way to help your body and baby prepare for labor and delivery.
- Swimming: The buoyancy of the water helps relieve pressure on the joints, making swimming an excellent choice for relieving back pain and swelling. It also provides a full-body workout with minimal impact.
- Yoga: Focuses on improving flexibility, balance, and strength. It can also aid in relaxation and reduce stress. Many studios offer prenatal yoga classes specifically designed for pregnant women.
- Running: It can be done as a continuous activity or split up into a walk/jog scenario, but requires minimal to no equipment, increases your heart rate, and can be done almost anywhere.
- Strength Training: Weightlifting or bodyweight exercises (like squats or lunges) can be done with modifications as needed. Strengthening key muscles helps with posture, balance, prepares your body for labor, and aids in postpartum recovery.
For example, I ran through the majority of both of my pregnancies. Above is a picture from when I was 36 weeks pregnant with my second born. I had just finished walking a 5k with my best friend from high school. With my first born, I was still walk/jogging at this time, but with my second born I was not doing anymore running at this time. I was walk and biking quite a bit.
When Should You Modify or Avoid Exercise?
While exercise is safe during pregnancy, there are certain circumstances where you should modify your routine or stop exercising altogether. It’s always a good idea to check in with your healthcare provider before starting any new fitness regimen during pregnancy, especially if you have any pre-existing medical conditions or pregnancy complications. Again, when in doubt, consult your healthcare provider about getting a physical therapy referral as PT’s are movement experts who can assess and recommend exercises with individualized modifications to each person.
Some situations where exercise should be modified or avoided include:
- Pregnancy Complications: Conditions such as preeclampsia, gestational hypertension, or placenta previa may require modifications to your activity level.
- Shortness of Breath: If you experience shortness of breath, dizziness, chest pain, or severe headaches while exercising, stop and seek medical attention immediately.
- Risk of Preterm Labor: Women who are at risk of preterm labor may need to avoid high-impact or strenuous exercises.
- Balance Issues: As pregnancy progresses, your center of gravity shifts, making balance more challenging. High-impact exercises or exercises that require balance may need to be modified as pregnancy advances.
- Pelvic pain or Pressure: Seek out a pelvic health trained physical therapist to assess and address any new pelvic related symptoms that can also include low back pain and urinary leaking to allow for continued exercise, but with modification as needed.
- Coning or Doming: It is a sign of poor pressure management in your core. To correct, first try to improve your breathing while completing the exercise, if this does not correct the coning or doming, modify the exercise focusing on improving your core recruitment and then try again. Lastly, if that does not improve the coning or doming, the exercise may be too much at this time. Regress the exercises, strengthen your core and incorporating breathing techniques and revisit the first exercises until you get it right. Check out this article for more specifics on Coning and Doming.
Key Takeaways for Exercising and Pregnancy
- Consult your healthcare provider: Consult with your healthcare provider to ensure exercise is safe along with requesting a physical therapy referral for a movement analysis to allow for individualized programing and modifying as needed during and after pregnancy.
- Stay active: The CDC recommends at least 150 minutes of moderate exercise each week during pregnancy. Activities like walking, swimming, lifting, or yoga are ideal choices.
- Listen to your body: Pregnancy can be unpredictable, and how you feel on any given day may vary. Be sure to modify your workouts based on how you feel, and take breaks as needed.
- Stay hydrated and avoid overheating: Pregnancy hormones can increase the risk of overheating. Drink plenty of water, and avoid vigorous exercising in hot and humid conditions.
- Rest when needed: It’s essential to balance exercise with rest, particularly in the later stages of pregnancy. Again, listen to your body.
The Bottom Line
Exercise during pregnancy can offer numerous health benefits, including improved mood, reduced discomfort, better physical health, and enhanced readiness for labor. The CDC and other reliable sources support regular, moderate-intensity exercise for pregnant women and encourage expectant mothers to stay active throughout their pregnancy, barring any medical complications. By following the guidance of your healthcare provider and listening to your body, you can safely enjoy the benefits of exercise, creating a healthier and more enjoyable pregnancy experience for both you and your baby.
Whether it’s a brisk walk around the block or a gentle yoga class, finding an activity that you love will help keep both your body and mind strong and ready for the beautiful journey of motherhood. Exercise and pregnancy is not only safe, BUT ENCOURAGED.
