Moms-to-be were once told to take it easy—but times have changed. 

Today, theCenters for Disease Control and Prevention recommends that healthy pregnant women engage in 150 minutes of moderate-intensity aerobic exercise each week. Regular exercise can improve overall well-being and help manage common pregnancy-related issues like back pain and fatigue. Plus, it can contribute to a smoother labor and faster recovery postpartum. 

Many women agree. Sarah Canney of Farmington, New Hampshire, calls childbirth “an athletic event. Exercising during pregnancy helped prepare me for the actual event.”

Exercise can help ease aches and boost energy levels, and offers an outlet for mental stress, too. “When there’s another human being inside you, it can feel like everything you do is for them,” says Canney. “It was nice to have something that was for me.”

Of course, it’s important for each mom-to-be to tailor her exercise routine to her individual health needs and consult with her healthcare provider before starting or continuing any fitness regimen.

Starting an Exercise Program During Pregnancy

If you had a regular fitness routine before you became pregnant, it’s okay to continue as long as you feel well, eat a healthy diet and drink plenty of water.

If you don’t exercise much right now, it’s still a good time to move more by gradually building up the length and intensity of your workouts. Prenatal Pilates classes can help you build core strength and decrease risk of back and pelvic area pain.

Experts also recommend strength training using bodyweight exercises, resistance bands or weights. “Keeping a mom strong can make rehabilitation easier,” says physical therapist Abby Bales, DPT.

Other tips for exercise-minded moms-to-be include:

• Choose low-impact activities: Activities like swimming, walking or stationary cycling are great options as they minimize joint stress and reduce the risk of injury.
• Find a prenatal exercise class: Instructors can make sure you perform exercises safely and offer modifications.
• Strengthen your pelvic floor: Incorporate pelvic floor exercises into your routine. Strengthening these muscles can help with labor and delivery, and improve recovery postpartum.
• Warm up and cool down: Ensure you spend time warming up before and cooling down after your workout. Gentle stretches can help prevent injury and improve flexibility.
• Stay safe: Steer clear of activities where there is a risk of falling. Also, avoid lying on your back for more than a few moments. It can hinder the flow of blood back to your heart.
• Use the “talk test”: Being able to talk but not sing while exercising indicates a moderate activity level.
• Stay hydrated: If you feel lightheaded or dizzy, drink some water. 
• Listen to your body: Pay attention to how you feel during and after exercise. If you experience any pain, discomfort or unusual symptoms, it’s important to stop and consult your healthcare provider.

Remember, the goal is to stay active and healthy, so finding enjoyable and manageable ways to exercise can make the process easier and more rewarding.

When to Be Careful If Exercising During Pregnancy

Doctors recommend against exercise for women with certain medical issues, such as those with heart problems, anemia or pregnancy-related disorders such as preeclampsia.

You should also talk to your doctor if something doesn’t feel right. “If you feel contractions or experience vaginal bleeding or leakage of amniotic fluid, it’s a sign to stop,” says Jaclyn Bonder, MD, ofNewYork-Presbyterian/Weill Cornell Medical Center. Chest pain, balance problems or decreased fetal movement are also red flags.

Even when it comes to the more common effects of exercise, how you feel while working out may change as your pregnancy progresses. “It’s important to listen to your body,” says Bonder. “If something hurts, learn to modify it or decrease the frequency.”

In general, being mindful of any warning signs and adapting your exercise routine as needed is crucial during pregnancy. Here are a few considerations to keep in mind:

• Consult your provider:Before starting any exercise program, it’s essential to get clearance from your healthcare provider, especially if you have pre-existing medical conditions or complications.
• Monitor exercise intensity: Keep an eye on how intense your workouts are. While moderate exercise is generally safe, high-intensity workouts may need to be scaled back as your pregnancy advances.
• Get enough rest and recovery time:Your body is working hard to support both you and your baby, so it’s important not to overdo it.
• Modify and adapt as needed: As your pregnancy progresses, you may need to modify exercises to accommodate your growing belly and changing body. Finding alternative positions or making other modifications can help.

Listening to your body and staying in communication with your healthcare provider are the best ways to ensure a safe and beneficial exercise experience during pregnancy.

IMPORTANT DISCLAIMER

The information in this blog is provided for educational purposes only and is not a substitute for consultation with a doctor or qualified healthcare professional. Consultation with a doctor or qualified healthcare practitioner is strongly advised before starting any regimen of supplementation, a change in diet or any exercise routine. Individuals who engage in supplementation to promote health, address conditions or support any structure or function of the body assume all risks. Women who are pregnant, especially, should seek the advice of a medical doctor before taking any dietary supplement and before starting any change in diet or lifestyle. Descriptions of herbs, vitamins, nutrients or any ingredients are not recommendations to take our products or those of any other company. We are not doctors or primary-source science researchers. Instead, we defer to the findings of scientific experts who conduct studies, as well as those who compile and publish scientific literature on the potential health benefits of nutrients, herbs, spices, vitamins or minerals. We cannot guarantee that any individual will experience any of the health benefits associated with the nutrients described. Natural Organics will not be held liable for any injuries, damages, hindrances or negative effects resulting from any reliance on the information presented, nor will Natural Organics be held accountable for any inaccuracy, miscalculation or error in the scientific literature upon which the information provided is based.