Exercise Recommendations During Pregnancy
Is exercise during pregnancy good? In MOST cases, Yes!
The data is out, and the evidence is clear. Exercise throughout pregnancy has many benefits for both mother and baby. According to the American College of Obstetrics and Gynecology, there is STRONG evidence that in an uncomplicated pregnancy, staying active throughout leads to improved maternal health and fewer newborn complications. Exercising during pregnancy can help reduce the odds of cesarean birth, instrumental delivery, urinary incontinence and depression, to name a few.
So how can you stay active during pregnancy and ensure an effective and safe workout for you and your baby? Current guidelines from the U.S. Department of Health and Human Services recommend a minimum of 150 minutes per week of moderate-intensity exercise during pregnancy including both cardio and resistance training.
Cardio Training
Cardio workouts get your heart rate up, like swimming, walking, cycling, dancing and hiking. I recommend choosing an activity that you’ve done before and feel comfortable with. If you’ve never run before, you don’t need to start running while pregnant. Walking would be a better choice. Do something that feels good. If walking causes discomfort, perhaps swimming will feel better. It is important to make sure that what you are choosing does not pose a fall risk. If you don’t feel steady on a bike (as it is common to feel less steady and coordinated during activities that used to feel easy), you can try an indoor trainer. There are many different activities and variations to get your heart pumping!
Resistance Training
Resistance training involves weights or every day objects that can be lifted/ pushed/pulled. Resistance workouts can be pieced together in many different ways. One popular design is to circuit through 3 to 4 different exercises so that while you’re resting one muscle group you’re working another. No exercise is completely off the table when selecting exercises to perform during pregnancy but some guidelines can be used to keep you feeling at your best. Every experience will be individual as to what is appropriate. What matters is that the exercise is done well and does not cause symptoms.
Signs That a Workout Should Be Modified
A sense of “heaviness” in the pelvis
A feeling of bearing down
Abnormal sensations in pelvic region
Leaking
Spotting
Pain
Diastasis Recti*
*Note: Diastasis Recti is a normal separation of the abs that occurs to allow the belly to grow. BUT, if this separation of abdominal tissue increases during an exercise, that means the movement is adding undue stress on the tissues.
If you experience these symptoms, a movement professional (me!) can help determine appropriate modifications. But meanwhile, here’s a general list of ways to adjust that may improve you comfort:
Helpful Workout Modifications
Change you stance
Change the tilt of your pelvis
Step instead of jump
Hold the weight differently
Alter your breathing pattern
Increase the repetitions and use a lower weight
Go to a different depth or height
Change the pace/ rhythm
Ultimately, there are many options out there to build and maintain strength throughout your pregnancy. By effectively scaling and modifying movements, we can stay active and help build mental and physical preparedness for motherhood.
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