Exercising While Pregnant
Answering all of your FAQ’s!
Exercise boosts mood and energy levels
Can I exercise while pregnant?
Yes! (Unless of course you have a medical condition that dictates otherwise. Always check with your medical provider prior to starting or continuing exercising while pregnant)
In-fact it is encouraged to exercise while pregnant for the health of mom and baby.
How much should I exercise while pregnant?
Guidelines from ACOG ( American College of Obstetricians and Gynecologists) and ACSM (American College of Sports Medicine) encourage pregnant women to get at least 30 minutes of moderate intensity aerobic exercise 5 days/week.
Moderate intensity can be measured by using the ‘talk test’. You should be able to talk comfortably and carry a conversation while exercising but singing is more difficult
What are the benefits of exercising while pregnant?
Lowers the risk gestational diabetes
May reduce the chance of C-section
Improves cardiovascular function
Increases fetoplacental growth and volume
Can reduce constipation
Boosts mood and energy levels
Improves sleep quality
Can help with faster recovery after delivery
Reduces anxiety and depression
What are general guidelines for exercising while pregnant?
Always get clearance from your medical provider prior to starting or continuing an exercise program when pregnant.
Hydrate!!! For non-pregnant women, the recommended water intake is 1/2 your body weight in ounces per day. Pregnant women need more than that due to increased blood volume. Dehydration can be dangerous for mom and baby.
Avoid exercising in high heat and humidity especially in the first trimester.
Pregnancy is not the time for PRs!!
Monitor for symptoms and modify as needed. Some symptoms to watch for and start modifying: joint and muscle pain/discomfort, pelvic floor pressure or heaviness, leaking, bulging through the linea alba (front of abdomen).
Exercises to avoid: downhill skiing, scuba diving, any exercise that puts you and your baby at serious risk for injury like contact sports or risk of falling like horseback riding
What if I’ve never exercised before pregnancy, is it safe to start?
Yes! Start slow with something that you enjoy and gradually progress.
What if I’ve been exercising, can I keep doing what I’ve been doing?
Maybe! It depends on what you were doing!
In the first trimester it is recommended that you avoid exercising in hot environments
Exercises to avoid: downhill skiing, scuba diving, any exercise that puts you and your baby at serious risk for injury like contact sports or risk of falling like horseback riding
Listen to your body: monitor for symptoms of pelvic floor dysfunction including leaking, pressure or heaviness in the pelvic floor, painful sex, pain pulling in the linea alba (abdomen), difficulty starting to pee or ‘second pee’. If you have these symptoms, it’s time to modify.
If you start having pain or discomfort while exercising, it’s time to modify.
If you are an extreme exerciser, it might be best to cut back a bit, especially in hot and humid environments. Discuss with your medical provider
What types of exercise can I do while pregnant?
Cardiovascular/aerobics: This includes walking, jogging, swimming, cycling, aerobics class. General guidelines: 30-45 min, 5 days a week, at 50-75% of Vo2 Max ( moderate intensity, can still carry on a conversation but singing is challenging)
Strength Training: you can continue to do strengthening exercises such as squats and deadlifts for example but the key is monitoring for symptoms and knowing when to modify. If you start having pain or discomfort, noticing pelvic floor symptoms, bulging in your abdomen, or notice your form is compromised; start modifying
Yoga: a quote from a friend that is a prenatal yoga instructor “root down and lift up”. Yoga is great during pregnancy but respecting the ligament and joint laxity that often accompanies pregnancy is important. So root down, connect with the ground versus going as deep as you can into the pose and risking injury.
Can I lay on my back to exercise while pregnant?
It depends! Some medical providers say absolutely not, others are okay with it as long as you are moving. The risk is being there too long as the baby can compress the inferior vena cava causing reduced blood flow to the fetus. Monitor for symptoms: if you feel nauseated, dizzy, or are having difficulty breathing then avoid it. And always check with your provider.
If I start having pain, should I stop?
You should stop what you are doing at that moment and check in with your medical provider but it doesn’t mean you have to stop exercising all together. See a physical therapist or trainer that specializes in working with pregnant women to learn modifications and work on muscle imbalances that could be contributing to your pain.
What are precautions and contraindications to exercising while pregnant?
Warning signs are signs to discontinue exercise and follow up with your medical provider for further evaluation.
Vaginal bleeding
Difficulty breathing before exertion
Dizziness
Headaches
Chest pain
Muscle weakness
Calf pain/swelling
Preterm labor
Decreased fetal movement
Extreme fatigue
Elevated blood pressure
Absolute Contraindications are conditions under which you should not be exercising while pregnant. Likely your medical provider has already discussed these with you but if not:
Certain types of heart and lung disease
Incometent cervix
Being pregnant with multiples and at risk for premature labor
Persistent 2nd and 3rd trimester bleeding
Placenta previa after 26 wks gestation
Premature labor during current pregnancy
Ruptured membranes (water broke)
Pregnancy induced hypertension
What other advice do you have for women exercising while pregnant?
Find a professional who specializes in this population. Someone who really understands the changes that happen to your body and can guide you safely through all phases of pregnancy and the postpartum period. And someone who is also specially trained in prevention of pelvic floor dysfunction. It can be a physical therapist or a personal trainer.
Be kind to yourself! You’ll have times when you are too tired to exercise and that’s okay! Rest is also very important for a healthy pregnancy. So don’t beat yourself up if you have a day, or a week, or a few weeks that your body tells you rest is more important at that moment!
Other: Considerations per trimester
First Trimester: If you are feeling really tired or struggling with nausea during the first trimester and exercise is the last thing on your mind, IT’s OKAY! Rest when you need to rest!!
If you are feeling good and you are up for exercise, go for it knowing that you might fatigue more quickly.
Avoid exercise in extreme heat during the 1st trimester
Always exercise in a fed and hydrated state
Respect your fatigue, rest when you need to and exercise when you can.
Second Trimester: You’ll likely be feeling more energy and less nausea as you enter the 2nd trimester. As you resume or continue exercise, consider the following:
See a physical therapist that specializes in women's health and the pelvic floor to start learning modification, proper breathing, and screening for any muscle imbalances to help reduce the risk of injury and pelvic floor dysfunction. Pelvic floor physical therapists can help you learn movement strategies and pressure management strategies early on to prevent injury. Pressure management is learning how to manage the pressure in your abdomen so that you aren’t bearing down on your pelvic floor or pushing out against your abdominal wall when exercising or performing functional daily activities.
Start paying attention to your pelvic floor. Monitor for symptoms of heaviness or pressure, leaking urine, painful intercourse. See a pelvic PT if you start noticing these symptoms.
Start paying attention to your linea alba, the vertical line that runs down your abdomen, and watch for coning, bulging, or doming out of that area. This is a sign of too much pressure being forced through your abdominal wall and can potentially make diastasis recti worse or even cause a hernia. Also notice how it feels. If you feel pulling or pain along that vertical line it’s time to modify.
Monitor blood pressure: increases in BP can be an early sign of preeclampsia
Third Trimester: Monitor and Modify
Keep monitoring for the above symptoms and modify as needed.
“If you have to strain to make it happen, you probably shouldn’t make it happen”
(Sarah Duvall, DPT)
Stay hydrated
Respect your fatigue, it’s okay to rest and start cutting back
Continue to monitor blood pressure
I offer individualized personal fitness programming, exercise guidance and modifications if you are already enrolled in a fitness program, group fitness classes, and pelvic floor physical therapy. If you have questions about any of this, contact me! I’d love to chat with you and help you along this journey! I am passionate about safely helping women remain healthy and active during pregnancy!
