Safety First

Research shows that not only is exercise during pregnancy safe, it can promote better outcomes for both mom and baby. Being active during pregnancy can reduce the risk of complications both during the later stages of pregnancy and during labor.

There are certain times when working out during pregnancy isn’t recommended, or should be carefully discussed with your doctor. For example, if you’re expecting twins, are at risk for premature delivery or have other medical conditions you may need to follow different guidelines when it comes to physical activity.

Benefits

It’s no secret that pregnancy can put a strain on your mind and body. Moving your body can help counter some of the common symptoms, building your strength and resilience to support your body’s changes.

• If you’re struggling with low mood, a consistent workout routine can help you feel happier, increase your energy and promote a sense of wellbeing.
• Exercise can ease constipation, a common complaint during pregnancy due to hormones which slow digestion.
• Studies show that women who are active during pregnancy have reduced risk of needing surgical intervention during labor, require less pain medication and a smoother postnatal recovery.

General Guidelines

While exercise during pregnancy is generally safe, there’s a few guidelines you’ll want to follow to adapt your workouts for your comfort and health.

1. No matter your medical history, the first thing to do is have a conversation about exercise with your doctor or midwife. They’ll be able to provide personalized recommendations based on your condition, pre-pregnancy fitness & any local pregnancy workout options.
2. If you’re not sure where to begin, start with walking at a low intensity. If you’re not sure how fast to walk, a good rule of thumb is to get your heart rate up while maintaining the ability to have a normal conversation while walking.
3. Even if you’re very active, aim for no more than 5 workouts of 15-30 minutes per session. In terms of intensity, measuring from 1-20, where 1-7 is light and 15 -20 is too hard, you should stay between 8-14.
4. In the final 6-8 weeks before your due date, you’ll want to limit the number and intensity of your exercise sessions.
5. Pay close attention to your body during any exercise. Stop working out and give your doctor a call if you experience any of the following:

• Dizziness
• Stomach pain
• Cramps
• Shortness of breath
• Feelings of fainting
• Back or joint pain
• Strong headache

Adapt Your Workouts

• If you attend a workout class, let the instructor know you’re pregnant so they can help you adjust your session accordingly.
• Avoid exercises that involve laying on your back, or putting pressure on your stomach and pelvis. This is particularly relevant in the 3rd trimester, when laying on your back can cause dizziness.
• Pregnancy hormones can make your joints more mobile, so be careful not to overstretch during yoga or mobility workouts.
• Don’t do any workouts with a risk of falling or being hit, such as horseback riding, martial arts, volleyball or mountain biking.

Keeping active is one of the best things you can do for a healthy pregnancy. Whether you prefer walking or yoga, strength training or swimming, moving your body on a regular basis is what’s important. Remember that pregnancy is not a time for weight loss, so be sure to supplement your workout routine with ample nutritious meals to keep you full and help your baby grow!