Once you get pregnant, there can be a lot of topics to navigate and things to think about. What to eat (or not), how long you will continue working, what your birth plan is. But an important part of any pregnancy (and just life *in general*) is exercise – and there can be a lot of misinformation out there about what to do during pregnancy. And that is what we want to clear up today!

The first question is: is it safe to exercise during pregnancy? In most cases, yes! It is even beneficial with evidence showing that exercise can help treat or prevent gestational diabetes, decrease C-section risk and reduce excessive weight gain. It also helps with reducing bloating, swelling, constipation and back pain. Exercise also improves mood, posture, strength, and endurance. And, as you progress further into it, it can be adapted for any fitness level as well as a wonderful way to help you prepare for labor. The important part is to consult with your OB-GYN or other healthcare provider because….

…there are some instances where exercise increase the risk in women with certain complications, including:

• Certain heart and lung conditions

• Cervical cerclage 

• Being pregnant with twins or triplets

• Placenta previa after 26 weeks

• Severe anemia

• Pre-eclampsia

However-

If you do not have any of these conditions, have generally a low-risk pregnancy, and get the go-ahead from your provider – you are golden! The recommendations from ACOG further suggest that if you were physically active prior to pregnancy, you can continue with your same exercise routine as before – probably with some modifications as you get closer to labor. It is generally recommended that pregnant women get 150 minutes of moderate intensity aerobic exercise per week. Moderate intensity means your heart rate is elevated, you start sweating, and you can carry on a conversation – but not sing. Some examples can include group classes, jogging/running, swimming and brisk walking. 

It is also ideal to do some form of resistance training at least 2x per week. This helps your body maintain muscle mass throughout your pregnancy. Examples include weight lifting, pilates, band work or even body weight. 

If you are new to exercise, it is best to talk to your healthcare provider (ahem- your pelvic floor PT) about how to start safely and slowly. You can start at 5-10 minutes per day and work your way up from there. One big thing is that you can never go wrong with walking! There are a lot of health benefits to getting those steps in for pregnant and non-pregnant people alike!

Although we strongly encourage physical activity and any form of movement that feels good to you, there are some precautions that we need to think about!

Drinking plenty of water before, during, and after your workout to prevent dehydration is very important. Signs and symptoms of dehydration include dizziness, a pounding heart, and voiding dark yellow urine in small amounts.

It is also important to not become overheated, particularly during the first trimester. In addition to drinking water, work out in a temperature-controlled environment and wear loose clothing. Do not workout outside if it is too hot or humid. Also, avoid lying on your back for prolonged periods of time- no benching and ab work doesn’t count as “prolonged periods of time”. This causes your uterus to press on a large vein that goes to your heart. 

Some examples of safe exercise include walking, stationary bicycling, swimming, or modified pilates or yoga. If you are an experienced weight lifter or runner, you can continue these activities – again with some possible modifications. It is important to avoid contact sports that may increase the risk of your abdomen being injured – like hockey, soccer and basketball. Other sports that are best avoided include intense horseback riding, skydiving, off-road cycling, skiing and gymnastics. “Hot yoga” or “hot pilates” may cause you to become overheated. 

Overall, physical activity is highly encouraged for most pregnant women – particularly if you are low-risk. Everyone can benefit from exercise in some form within certain precautions. The most important part is that it feels good to you!

<3 The Recharged Performance Therapy Team

321-802-1630

www.rechargedperformancetherapy.com

References

https://newsnetwork.mayoclinic.org/discussion/exercise-during-pregnancy-safe-and-beneficial-too/

https://www.acog.org/womens-health/faqs/exercise-during-pregnancy

https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/exercise-guidelines/