A Modern Guide to Staying Active During Pregnancy

Staying active during pregnancy is recognized, for most pregnancies, as one of the best ways to support your body’s incredible changes, prepare for childbirth, and enhance your overall well-being. The focus is on mindful movement rather than intense training or pushing your limits. While the old advice often emphasized taking it easy and resting, we now understand that movement, tailored to your needs, can be a powerful tool for both you and your baby’s health.

However, many women reduce their activity during pregnancy due to concerns about risks or a lack of motivation. Despite strong evidence showing the safety and benefits of exercise, these barriers remain common. Educating yourself about the positive effects of movement (for both you and your baby) can help overcome these challenges.

8 Powerful Benefits of Moving for Two

The advantages of exercising during pregnancy extend far beyond simple fitness. Incorporating regular, moderate activity into your routine can have a profound impact on your physical and mental health.

1. Improves Cardiovascular and Circulatory Health: Regular aerobic exercise strengthens your heart and improves blood circulation. This helps reduce the risk of pregnancy-related hypertension and improve vascular health.
2. Fetal Benefits of Maternal Exercise: Regular maternal activity has been linked to healthier fetal heart rates, improved placental function, and greater amniotic fluid volumes. These changes may help protect against complications, such as pre-eclampsia, and support better fetal development.
3. Alleviates Common Discomforts: Physical activity is a powerful tool for managing common pregnancy complaints. It can ease back pain, bloating, fatigue, and pelvic floor dysfunction. It also helps improve your posture as your body adapts to its changing center of gravity.
4. Boosts Mental Well-being: Exercise naturally lifts mood. It boosts endorphin levels, which can help reduce the risk of prenatal depression and anxiety.
5. Helps Regulate Weight Gain: Staying active helps you maintain a healthy weight gain throughout pregnancy. This is important for preventing complications such as gestational diabetes and preeclampsia.
6. Promotes Better Sleep: If you are struggling with pregnancy-related insomnia, regular exercise can help. It is shown to improve sleep quality and lead to more restful nights.
7. Prepares for Labour and Postpartum Recovery: Building strength and endurance can lead to a smoother labour, delivery, and recovery. Specifically targeted pelvic floor exercises can help with the delivery process as well as help reduce the risk of urinary incontinence. Regular physical activity and exercise can also reduce labour time.
8. Reduces Risk of Gestational Diabetes: The American College of Sports Medicine (ACSM) highlights physical activity as a key preventive measure against gestational diabetes. Exercise helps your body maintain normal blood glucose levels.

BONUS: Postpartum Benefits for you and your baby

• Long-Term Benefits for Offspring: Children born to mothers who stayed active during pregnancy are more likely to have a healthy birth weight and a lower percentage of body fat as they grow, suggesting a reduced risk of childhood obesity and metabolic problems later in life.
• Postpartum Recovery: Regular physical activity supports both physical recovery and emotional resilience after childbirth. Women who exercise during pregnancy often experience better postpartum outcomes, including easier weight management and reduced risk of postpartum depression.

Safe Exercise Guidelines for Pregnancy

Safety and awareness are the cornerstones of a successful pregnancy exercise plan.

First and foremost, consult your healthcare provider before starting or changing any exercise routine. They can assess your individual health and ensure your chosen activities are safe for you.

The goal for most pregnant individuals is a minimum of 150 minutes of moderate-intensity exercise per week, spread across several days. You should be able to hold a conversation while active. If you were not active before pregnancy, start slowly and gradually increase the duration and intensity.

Always pay attention to your body’s signals. Stop exercising if you feel dizzy, short of breath, or experience any pain. It is also vital to stay hydrated and avoid exercising in hot environments such as hot yoga or outside on hot or humid days. Drink plenty of water and wear breathable clothing.

Recommended Exercises

Low-impact exercises are ideal during pregnancy because they are gentle on your joints. The ACSM recommends several types of activities:

• Walking: A simple and highly accessible exercise that provides excellent cardiovascular benefits without straining your body.
• Swimming and Water Aerobics: The buoyancy of water supports your weight, relieving pressure on your joints and back while offering a great workout.
• Stationary Cycling: This is a safe way to get a cardiovascular workout without the risk of falling associated with outdoor cycling.
• Prenatal Yoga and Pilates: These activities improve flexibility, core stability, balance, and focus. Look for classes with certified prenatal instructors who can provide necessary modifications.
• Strength Training: Using your body weight, resistance bands or dumbbells helps maintain muscle tone. Focus on good form to prevent injury. Strengthening your pelvic floor with Kegel exercises is also highly beneficial.
• Stretching: Gentle stretching improves flexibility and can relieve muscle tension, especially in the lower back and hips.

Avoid high-risk activities like contact sports, downhill skiing, or horseback riding that carry a risk of falling or abdominal trauma.

When to Stop Exercising

Your body will give you clear signs if you need to slow down or stop. Contact your doctor or midwife immediately if you experience any of the following symptoms:

• Vaginal bleeding or spotting
• Severe headaches or dizziness
• Chest pain or shortness of breath before exertion
• Pain or swelling in your calf
• Leaking fluid from the vagina
• Muscle weakness that has an impact on balance
• Contractions

Embracing movement is a wonderful way to care for your body and your baby during pregnancy. By following expert guidance from your Harrison team and listening to your own body, you can create a safe and effective routine that supports a healthy, comfortable, and empowered journey to motherhood.