Should You Work Out While Pregnant? Here’s What Experts Say

Plenty
of
chatter
floats
around
about
exercising
during
pregnancy.
Some
folks
say
expecting
mothers
should
hide
in
a
bubble
and
skip
workouts
altogether.
Others
insist
that
staying
active
is
not
only
possible
but
highly
beneficial.

It’s
tough
to
sift
through
all
that
noise,
especially
when
hormones
are
running
wild
and
everyone
from
your
cousin
to
social
media
influencers
has
an
opinion.
Allow
a
blunt
fitness
coach
to
cut
through
the
nonsense.

Pregnancy
is
not
a
disease.
Carrying
a
baby
does
not
mean
a
woman
suddenly
loses
all
capacity
for
movement.

According
to

the
American
College
of
Obstetricians
and
Gynecologists

(ACOG)
and
the

National
Health
Service

(NHS),
expecting
mothers
can,
and
should
work
out.
The
real
question:
how
to
do
it
in
a
way
that
helps
rather
than
harms?


The
Positive
Impact
of
Prenatal
Workouts

Staying
off
the
couch
when
pregnant
brings
a
list
of
perks.
It’s
not
about
turning
into
a
superhero
in
the
gym.

Moderate
physical
activity
with
the
right
guidance
can
lead
to
an
easier
pregnancy
journey
and
a
more
enjoyable
postpartum
recovery.
Nobody
wants
endless
back
pain
or
restless
nights,
right?

Below
are
several
ways
exercise
might
make
day-to-day
life
simpler
during
those
nine
months:

Less
Physical
Discomfort

A group of pregnant women in a fitness studio perform prenatal exercises using large stability balls while lying on yoga mats

Easing
muscle
tension
and
improving
posture
for
a
more
comfortable
pregnancy|YouTube
Screenshot/Nuffield
Health
  • Certain
    aches
    creep
    up
    as
    baby
    grows,
    especially
    in
    the
    lower
    back.
    Movement
    helps
    ease
    tension
    in
    muscles
    that
    feel
    like
    they’ve
    turned
    to
    stone.
  • Consistent
    workouts
    improve
    posture,
    which
    reduces
    strain
    on
    the
    spine.
  • Constipation
    and
    bloating
    can
    also
    subside
    when
    you’re
    not
    glued
    to
    the
    couch.

Reduced
Risk
of
Gestational
Diabetes
and
Preeclampsia

  • Health
    professionals
    often
    point
    to
    exercise
    as
    a
    handy
    way
    to
    lower
    the
    odds
    of
    these
    complications.
  • Blood
    sugar
    regulation
    becomes
    easier,
    which
    is
    a
    major
    plus
    for
    anyone
    worried
    about
    gestational
    diabetes.
  • Keeping
    active
    supports
    healthy
    weight
    management,
    sparing
    you
    from
    packing
    on
    more
    pounds
    than
    necessary.

Stronger
Mental
Health


  • Hormone
    shifts

    can
    toss
    emotions
    all
    over
    the
    place.
    Sweating
    it
    out
    releases
    endorphins,
    giving
    a
    welcome
    mood
    boost.
  • Anxiety
    may
    decrease
    when
    regular
    physical
    activity
    is
    part
    of
    a
    routine.
  • More
    energy
    is
    another
    positive
    outcome,
    countering
    that
    familiar
    pregnancy
    fatigue.

Better
Sleep

A woman in gray pajamas sleeps on her side in a cozy bedroom, using multiple pillows for support to maintain a comfortable resting position

Promoting
deeper,
more
restful
sleep
through
moderate
exercise|YouTube
Screenshot/Fearless
Momma
Birth
  • Insomnia
    or
    unrestful
    slumber
    can
    plague
    pregnant
    women.
    Moderately
    intense
    exercise
    promotes
    deeper,
    more
    consistent
    sleep
    patterns.
  • Just
    make
    sure
    not
    to
    work
    out
    too
    close
    to
    bedtime
    if
    you’re
    sensitive
    to
    late-night
    energizing
    effects.

Smoother
Labor
and
Faster
Recovery

  • It’s
    easier
    to
    handle
    labor
    and
    delivery
    when
    the
    body
    is
    conditioned.
  • Postnatal
    healing
    often
    runs
    more
    smoothly
    for
    those
    who
    remained
    active,
    making
    the
    transition
    into
    motherhood
    a
    bit
    less
    daunting.


Nourishing
Your
Body
for
Pregnancy

Exercise
is
just
one
piece
of
the
puzzle
when
it
comes
to
a
healthy
pregnancy;
the
other
critical
component
is
nutrition.
Following
a

fertility
diet
—rich
in
whole
foods,
healthy
fats,
lean
proteins,
and
plenty
of
colorful
fruits
and
vegetables—can
provide
the
essential
nutrients
needed
for
both
mom
and
baby.

Balanced
meals
support
energy
levels
for
workouts,
help
maintain
a
healthy
weight,
and
reduce
the
risk
of
complications
like
gestational
diabetes.

By
pairing
mindful
movement
with
a
nourishing
diet,
expecting
mothers
can
set
the
stage
for
a
smoother
pregnancy
and
postpartum
recovery.


Safe
and
Effective
Ways
to
Stay
Active

Not
every
type
of
workout
belongs
on
the
pregnancy
menu.
The
key
is
to
pick
safe,
low-impact
activities
and
adapt
sessions
to
changing
energy
levels
and
that
growing
baby
bump.
There’s
no
gold
medal
for
pushing
too
hard.

Walking

A smiling woman in a mustard-yellow top and beige cardigan walks along an outdoor path

A
gentle
and
accessible
way
to
stay
active
during
pregnancy|YouTube
Screenshot/FirstCry
Parenting

A
personal
favorite.
It’s
free,
joint-friendly,
and
flexible
enough
to
fit
any
schedule.
Even
a
brisk
15-minute
stroll
can
elevate
the
heart
rate
gently
while
giving
the
mind
a
quick
reset.

Stairs
are
an
option
if
you’re
feeling
adventurous,
but
watch
out
for
tricky
steps
when
balance
starts
to
shift.

Swimming
and
Water
Exercises

Floating
in
water
takes
a
load
off
those
weight-bearing
joints.
A
growing
belly
can
make
it
feel
like
the
planet’s
gravity
doubled,
so
submerging
yourself
is
blissful
relief.

Think
about

laps
or
water
aerobics
—both
deliver
a
nice
cardiovascular
workout
without
punishing
the
knees
or
hips.

Stationary
Cycling

Road
cycling
has
hazards.
A
small
bump
in
the
pavement
can
transform
into
a
nasty
fall
for
someone
pregnant.
Stationary
bikes
eliminate
that
risk
and
deliver
a
solid
cardio
session.

Adjust
the
seat
to
avoid
leaning
forward
too
much.
Comfort
and
safety
matter
more
than
smashing
any
Tour
de
France
record.

Yoga
and
Pilates

Awoman in an orange workout outfit sits cross-legged on a purple yoga mat in a green park

Boosting
flexibility
and
core
strength
with
safe,
low-impact
exercises|Image
source:
Artlist.io

Flexibility
and
core
strength
get
a
healthy
boost
from
these
disciplines.
Many
pregnant
clients
rave
about
improved
balance
and
fewer
hip
issues.

However,
it’s
best
to
steer
clear
of
poses
that
involve
lying
flat
on
the
back
after
the
first
trimester.
Blood
flow
matters,
and
nobody
wants
to
feel
faint
mid-stretch.

Low-Impact
Aerobics

A
well-structured
aerobics
class,
led
by
an
instructor
who
knows
how
to
modify
movements
for
pregnancy,
can
provide
a
fun
group
environment.

Music,
camaraderie,
and
carefully
selected
steps
make
the
session
engaging.
Jumping
around
like
a
pogo
stick?
Probably
not
the
smartest
idea.
Keep
it
controlled.


Activities
to
Steer
Clear
Of

Plenty
of
sports
and
workouts
are
ill-advised
when
there’s
a
little
one
growing
inside.
Nobody
needs
a
hospital
trip
because
of
a
reckless
choice
in
the
name
of
“staying
fit.”
Keep
an
eye
on
the
following
red
flags:


  • Contact
    Sports:

    Soccer,
    basketball,
    and
    ice
    hockey
    are
    prime
    examples.
    A
    blow
    to
    the
    abdomen
    is
    the
    last
    thing
    an
    expecting
    mother
    needs.

  • High
    Fall
    Risk:

    Horseback
    riding,
    skiing,
    and
    gymnastics
    come
    with
    obvious
    perils.
    One
    slip
    or
    bad
    landing
    can
    cause
    serious
    harm.

  • Scuba
    Diving:

    Decompression
    sickness
    poses
    risks
    for
    both
    mother
    and
    baby.
    Vacation
    might
    be
    more
    relaxing
    with
    snorkeling
    rather
    than
    diving.

  • Extreme
    Altitude
    Exercise:

    Working
    out
    in

    areas
    above
    2,500
    meters

    can
    lead
    to
    altitude
    sickness.
    Oxygen
    levels
    matter,
    especially
    for
    a
    developing
    fetus.

  • Floor
    Exercises
    on
    the
    Back
    (After
    the
    First
    Trimester):

    Blood
    flow
    to
    the
    heart
    can
    be
    restricted,
    leading
    to
    dizziness
    or
    fainting.


Keep
in
mind
that
safety
must
trump
the
urge
to
prove
something.
Many
athletic
pursuits
can
wait
until
the
body
is
ready
again
post-pregnancy.


Guidelines
for
Smarter
Prenatal
Workouts

A close-up of a pregnant woman in gray leggings sitting cross-legged on a blue yoga mat outdoors

Stay
hydrated,
listen
to
your
body,
and
consult
your
healthcare
provider|Image
source:
Artlist.io

Even
safe
exercises
should
be
approached
with
caution.
The
body
changes
at
a
rapid
pace,
and
any
program
designed
for
a
non-pregnant
individual
may
not
translate
perfectly
here.
Stick
to
some
common-sense
rules:

1.
Talk
to
a
Healthcare
Provider
First

  • A
    quick
    chat
    with
    a
    doctor
    or
    midwife
    will
    confirm
    any
    medical
    considerations.
    A
    professional
    might
    give
    extra
    tips
    tailored
    to
    a
    specific
    health
    situation.
  • Prenatal
    checkups
    reveal
    important
    details:
    blood
    pressure,
    risk
    factors,
    and
    anything
    else
    relevant
    to
    shaping
    a
    training
    plan.

2.
Stay
Hydrated

  • Pregnancy
    already
    pushes

    fluid
    needs
    higher
    .
    Throw
    in
    a
    workout,
    and
    hydration
    becomes
    even
    more
    crucial.
    Keep
    water
    on
    hand
    before,
    during,
    and
    after
    sessions.
  • Dehydration
    can
    creep
    up
    unexpectedly,
    leading
    to
    dizziness
    or
    cramps.

3.
Avoid
Overheating

  • A
    pregnant
    body
    is
    prone
    to
    overheating
    more
    quickly.
    Opt
    for
    workouts
    during
    cooler
    parts
    of
    the
    day
    or
    pick
    an
    air-conditioned
    space.
  • Wear
    breathable
    fabrics
    and
    skip
    that
    old
    hoodie
    if
    the
    temperature
    climbs.

4.
Listen
to
Internal
Signals

  • The
    phrase
    “push
    past
    the
    pain”
    doesn’t
    apply
    in
    prenatal
    fitness.
    Discomfort,
    dizziness,
    or
    excessive
    shortness
    of
    breath
    are
    clear
    indicators
    to
    stop.
  • Don’t
    be
    a
    hero.
    If
    something
    feels
    off,
    rest
    or
    switch
    to
    a
    lower-intensity
    movement.

5.
Modify
the
Intensity

  • Fitness
    enthusiasts
    might
    be
    tempted
    to
    keep
    their
    usual
    pace.
    That’s
    often
    unrealistic,
    especially
    in
    the
    later
    stages
    of
    pregnancy.
  • One
    popular
    guideline:
    maintain
    enough
    breath
    to
    hold
    a
    conversation
    during
    exercise.
    If
    speech
    becomes
    labored,
    it’s
    time
    to
    scale
    back.


Summary

No
mother
benefits
from
spending
nine
months
on
the
sofa
under
the
guise
of
“taking
it
easy.”
Exercising
while
pregnant
offers
a
world
of
advantages
for
physical
and
emotional
well-being.

A
combination
of
walking,
water-based
routines,
yoga,
pilates,
or
gentle
aerobics
can
keep
a
person
active
without
putting
the
baby
at
risk.
Plenty
of
reputable
health
organizations
back
those
points,
so
it’s
not
just
a
personal
opinion
spouted
by
a
random
fitness
coach.

A
short
cautionary
note:
bragging
about
powering
through
insane
workout
sessions
while
pregnant
might
look
cool
on
social
media,
but
that’s
not
a
wise
standard.
It’s
about
moving
consistently,
respecting
your
body’s
limits,
and
tapping
into
the
guidance
of
healthcare
professionals.

Moderation
and
adaptability
beat
ego-lifting
any
day.
Have
fun,
stay
safe,
and
remember
that
a
strong
body
can
support
a
smoother
birth
and
a
faster
postpartum
bounce-back.