Staying Active During Pregnancy

Active pregnancy is a pregnancy in which the expectant mother is physically active, engages in regular exercise, and maintains an active lifestyle.

We all know that regular exercise is important for our overall health and well-being; exercise keeps our weight in a healthy range, wards off disease and illness, improves our mood, and so on.  The benefits of exercise don’t go away when we are pregnant; in fact, mamas who maintain some regular physical activity during pregnancy generally experience fewer unpleasant pregnancy symptoms like aches and pains, are less fatigued, and are more likely to have easier labors and faster recoveries.

This was certainly the case for me in my last pregnancy. I credit exercise in large part for helping me to have a problem free pregnancy, an easy delivery, and a quick recovery.   While there are certainly no guarantees, staying active during pregnancy is likely to have the following benefits.

Benefits of Physical Activity During Pregnancy

• Better quality sleep and less fatigue:  Pregnancy deals a double blow in the energy department – fatigue (especially in the first trimester) coupled with difficulty sleeping (especially as the belly gets bigger and makes getting a good position harder).  Exercise combats both – it increases your energy level (even a quick walk around the block can combat the afternoon doldrums) and it makes it easier for your body to rest at night (just avoid lots of activity immediately before bed).
• Healthier weight gain:  Of course pregnant mamas need to gain weight.   And while there are sometime factors outside of our control that can contribute to gaining beyond the recommended 25-35 pounds, exercise goes a long way towards helping our bodies gain steadily but not out of control.
• Fewer complications:  Just as exercise prevents disease and illness in non-pregnant women, it helps pregnant women stay healthier and more pain free.  While few pregnancies are without any discomfort (as my own experience demonstrates, exercise doesn’t prevent all aches!), staying active better enables your body to cope with the stresses on your cardiovascular system brought on by pregnancy.  It also keeps your muscles flexible and strong – allowing them to better handle the burden of carrying the pregnancy pounds and the changes to your posture brought on by your expanding belly.  Exercise can also prevent or lessen the effects of common pregnancy problems such as gestational diabetes and high blood pressure.
• An easier labor and delivery:  It makes sense that staying active – continuing to condition your body – would help prepare you for the physical challenge of labor.   Many exercises such as squats and stretches help prepare your hips and pelvis for the work of pushing.  And of course, don’t forget your Kegels to strengthen your pelvic floor.  Cardiovascular activities, including walking, build your endurance – a key factor in pushing through the marathon of labor.

If you’ve had an exercise routine pre-pregnancy, it’s safe to continue your normal activities.  Even if you’ve not exercised before, you can still start exercise while pregnant; you should, however, stick with low-impact activities and begin slowly.  Here are a few tips to make exercise during pregnancy part of your daily routine.

Physical Activity When Pregnant: How to Make Exercise Part of Your Daily Routine

• Walking is a fabulous form of exercise and something that anyone can do, regardless of your previous fitness level.  All you need is a pair of shoes!  If you live in a very hot or cold climate, you might find walking indoors (around a track or even the mall) a more comfortable option.  And walking is something you can resume easily after delivery – and easily include baby.
• Other good choices include swimming (it’s nice to feel weightless!) and prenatal yoga.  Many gyms and yoga studios offer prenatal classes.  There are also a wide selection of prenatal workouts available on YouTube, even some geared for those who have never exercised before.  It is fine to continue activities such as running if those have been a part of your pre-pregnancy routine.
• Aim for 30 minutes of activity a day.  If you’ve never worked out before, ease into your routine and slowly build up.
• First trimester fatigue and nausea can be an exercise killer.  Fight the urge to sit on the couch and get yourself out the door.  I would often tell myself I’d try for 10 minutes; if I didn’t feel more energized at that point, I’d hang up my shoes for the day.  I always felt more energetic after getting started and was able to keep going.  Most women find once they hit 12 weeks or so, getting back into a regular routine is much easier – so hang in there!
• Listen to your body.  In past, women were advised to keep their heart rate under 140 bpm.  This recommendation is now considered outdated.  Instead, focus on the talk test for exertion – you should be able to hold a conversation comfortably while you exercise.  If you feel you can’t, slow down.
• It’s ok to slow down!  Most women aren’t able to maintain the same level of intensity throughout their pregnancy – not surprising as you’ll have an increased blood volume, increased demand on your respiratory system, and extra weight (not to mention a baby sitting on your bladder!).  Don’t worry about setting personal bests or keeping up with the clock.  What matters is getting out there.
• Sometimes you may have to stop exercise.  If your doctor or midwife places restrictions on your activities, check to see if there are still things you can do.  Even small amounts of activity can make a difference.
• If you are exercising, you will need extra calories; make sure those are coming from healthy food choices and not from constant “splurges.”  Eating multiple small meals throughout the day keep your body fueled and help ward off fatigue and nausea.
• Don’t forget to incorporate Kegels, squats and stretches into your daily routine.

When Should I Start Pelvic Floor Exercises in Pregnancy?

Pelvic floor exercises, also known as Kegel exercises, can be beneficial during pregnancy and are often recommended. These exercises help strengthen the muscles that support the bladder, uterus, and bowel, which can help prevent issues like urinary incontinence and support the body as it undergoes changes during pregnancy.

Ideally, you should begin pelvic floor exercises early in your pregnancy, even in the first trimester. This early start can help build and maintain strength in the pelvic floor muscles as your pregnancy progresses.

Start with a few repetitions, and gradually work your way up. A common guideline is to do three sets of 10 repetitions each day.

It’s crucial to learn the correct technique for pelvic floor exercises to maximize their effectiveness.

Which Forms of Physical Activity Should Be Avoided by Women During Pregnancy?

There are certain forms of physical activity that should generally be avoided or approached with caution to ensure the safety of both the mother and the developing fetus. These include the following three types of activities.

1. High-impact and contact sports

Activities such as boxing, kickboxing, wrestling, and high-impact sports like basketball or soccer should be avoided during pregnancy. This also includes sports like boxing, kickboxing, and wrestling.

Scuba diving should be avoided during pregnancy as it poses a risk of decompression sickness, which can be dangerous for both the mother and the baby.

2. Activities with a high risk of falling

Any activities that involve a significant risk of falling, such as downhill skiing, snowboarding, or horseback riding, should be avoided during pregnancy. Falling can lead to injuries, especially to the abdomen, which could be harmful to the pregnancy.

3. Exercises that involve lying flat on the back

After the first trimester, it’s generally recommended to avoid exercises that require you to lie flat on your back for extended periods, as this position can compress the vena cava, a major blood vessel, potentially reducing blood flow to the uterus and the baby. Instead, exercises that involve lying on your side or being in an upright position are safer options.

Scuba diving should be avoided during pregnancy as it poses a risk of decompression sickness, which can be dangerous for both the mother and the baby.

When to Stop Exercising During Pregnancy?

While exercising during pregnancy is generally safe and beneficial, you should be aware of warning signs that may indicate you need to stop or modify your exercise routine. These signs include:

• Vaginal bleeding
• Shortness of breath before exertion
• Dizziness or feeling faint
• Headache
• Chest pain
• Muscle weakness
• Calf pain or swelling (possible indication of blood clots)
• Decreased fetal movement

Feeling Guilty About Not Exercising During Pregnancy

It’s crucial to set realistic expectations for yourself during pregnancy. Understand that this is a temporary phase, and once you’ve given birth, you can gradually resume your regular exercise routine.

It’s entirely normal for your exercise routine to shift or temporarily pause during this period. Your body is working hard to support the growth of your baby, and sometimes rest is what you need most. Getting enough rest, eating a balanced diet, managing stress, and staying hydrated are also crucial components of a healthy pregnancy.

Remember, there may be other ways to stay active that are more manageable and comfortable for you. Gentle activities like walking, swimming, or prenatal yoga can provide some of the benefits of exercise without the strain.

Last Updated on February 22, 2024 by Tania Nizova | Published: September 30, 2023