Exercise and Pregnancy

I am super excited to share this blog post with you as I get a ton of questions about pregnancy in general, but specifically working out and pregnancy. Of course, during pregnancy, you want to take care of your body and be careful, but there is a lot of different information regarding exercise and pregnancy so I’m here to set the records straight. As I mention while answering some common questions, make sure to always talk with your doctor about what’s best for you since everyone is different. BUT this should be a great rule of thumb if you have a normal pregnancy! Now let’s get into it!

What kind of exercise can I do while pregnant? Does it differ based on trimesters?

First of all, I want to say—exercise is safe and encouraged during pregnancy and the postpartum period! Always make sure to talk to your doctor about what exercises are best for you! But overall you should be encouraged to work out and maintain a good level of physical activity. 

If you had a pretty regular workout routine before pregnancy, you can continue these activities throughout your pregnancy. I like to encourage: walking, cycling (hello peloton!), yoga, Pilates, dancing, water aerobics (this also helps with the aches and pains in pregnancy), and resistance training with weights or bands. These can be done in all trimesters.

Does exercising during pregnancy increase the risk of a miscarriage?

This has been studied and no correlation has been found between exercise and miscarriage.

What are some cautions for pregnancy exercise?

Remember: always discuss with your doctor first, a clinical evaluation should be done to ensure that you don’t have a medical reason to avoid exercise. Some women with high-risk pregnancies may not be able to work out. Also, remember that as you progress in your pregnancy, your center of gravity changes so you may not be able to bend down as much, lift heavy weights, etc!

Avoid any high-contact sports or activities! A good rule of thumb: anything that has the potential to hit your belly—stay away!

When should I stop exercising during pregnancy?

You can continue to exercise throughout your entire pregnancy. I love walking and yoga towards the end. Yoga teaches you so much about engaging your core and helps prepare your pelvic floor muscles for labor!

What safety precautions should I take when exercising during pregnancy?

Make sure you’re working out in a well-ventilated area and preferably with some AC, drink lots of water, exercises should be moderate intensity (we recommend your Heart Rate stay under 140 bpm), exercise should last 30-60 mins at least 3-4 times per week.

What are the benefits of exercise during pregnancy?

Exercise in pregnancy has been well studied, it’s been shown that women who exercise regularly throughout their pregnancy have a high incidence of vaginal deliveries! They also found a LOWER incidence of excessive weight gain in pregnancy, gestational diabetes, preeclampsia (or high blood pressure), preterm birth, and c-sections! We know that working out leads to an overall healthier pregnancy!

What are the best pregnancy fitness exercises? What should be avoided?

If you’ve discussed this with your doctor and are cleared, you should be encouraged to engage in aerobic and strength-conditioning exercises before, during, and after pregnancy. Remember, avoid contact activities with a high risk of abdominal trauma or imbalance!