As an expecting mother, staying active is one of the best things you can do for both you and your baby. However, many pregnant women feel uncertain about what exercises are safe and appropriate. Let’s explore evidence-based guidelines for pregnancy exercise and help you feel confident in staying active during this special time.
Understanding Your Changing Body
Pregnancy is a remarkable journey during which your body undergoes incredible transformations. Every system adapts to support your growing baby – from hormonal changes in your endocrine system to increased joint mobility in your musculoskeletal system. These changes are not only normal but necessary for a healthy pregnancy. While they may affect how exercise feels, they shouldn’t prevent you from staying active.
The Benefits of Prenatal Exercise
Current medical guidelines recommend that all pregnant women without contraindications should maintain regular physical activity. Even if you weren’t active before pregnancy, it’s safe and beneficial to start now. The recommended goal is 150 minutes of moderate-intensity exercise per week, combining both aerobic exercise and resistance training (1).
Research shows that regular prenatal exercise can (3):
- Reduce your risk of gestational diabetes
- Lower the chance of developing gestational hypertension
- Decrease the likelihood of requiring a cesarean delivery
- Reduce back pain
- Help manage healthy weight gain
- Boost energy levels
- Improve mood and overall quality of life
Common Exercise Challenges During Pregnancy
While the benefits of prenatal exercise are well-documented, the reality of staying active during pregnancy can be challenging.
The most common challenges include:
- Fatigue and decreased energy levels
- Time constraints with medical appointments and preparation for the baby
- Uncertainty about safe exercise options
- Changing body mechanics and comfort levels
Let’s explore practical solutions to help you maintain a healthy exercise routine during this special time:
- Exercise during your peak energy times (often morning) and start with just 10-15 minutes of movement – remember, something is better than nothing.
- Break exercise into 10 min sessions throughout the day
- Speak to a health professional about safe exercise options
When to Modify or Avoid Exercise
Exercise should be immediately discontinued and medical advice sought if you have any of these absolute contraindications (1):
- Uncontrolled gestational diabetes, hypertension, or thyroid disease
- Multiple pregnancies (triplets or more)
- Cervical insufficiency
- Persistent vaginal bleeding
- Placenta previa after 28 weeks
- Pre-eclampsia
Additionally, exercise should be approached with caution and medical guidance if you have (1):
- A history of recurrent pregnancy loss
- Previous spontaneous preterm birth
- Gestational hypertension
- Twin pregnancy after 28 weeks
Listening to Your Body
Remember that exercise will feel different as your pregnancy progresses. Pay attention to warning signs that suggest you need to modify your routine, such as:
- Pelvic pain or heaviness
- Urinary incontinence during exercise
- Sensations of pressure or bulging in the vaginal area
These symptoms don’t necessarily mean you need to stop exercising – they’re often signals that modifications are needed. As your chiropractor, we can help you adjust your routine to maintain comfort and safety throughout your pregnancy. For more information on pelvic pain during pregnancy, read our blog.
Note about Exercising on Your Back
After your first trimester, avoid exercises that require lying flat on your back for extended periods. Your growing uterus can compress major blood vessels in this position. Instead, modify exercises using an incline, try side-lying positions, or choose standing alternatives. If you feel dizzy or uncomfortable while on your back, change positions right away (2).
Final Thoughts
Staying active during pregnancy is a valuable investment in your health and your baby’s well-being. While you may need to modify your routine as your body changes, the benefits of consistent, appropriate exercise are well worth the effort. Always consult with your healthcare providers before starting or continuing an exercise program during pregnancy.
References
- Mottola, M.F., Davenport, M.H., Ruchat, S.M., Davies, G.A., Poitras, V.J., Gray, C.E., Garcia, A.J., Barrowman, N., Adamo, K.B., Duggan, M. and Barakat, R., 2018. 2019 Canadian guideline for physical activity throughout pregnancy. British journal of sports medicine, 52(21), pp.1339-1346.
- Ribeiro, M.M., Andrade, A. and Nunes, I., 2022. Physical exercise in pregnancy: Benefits, risks and prescription. Journal of perinatal medicine, 50(1), pp.4-17.
- Nelson, R.K., Hafner, S.M., Cook, A.C., Sterner, N.J., Butler, E.L., Jakiemiec, B.E. and Saltarelli, W.A., 2022. Exercise During Pregnancy: What Do OB/GYNs Believe and Practice? A Descriptive Analysis. Women’s Health Reports, 3(1), pp.274-280.