Pregnancy and Exercise: What You Need to Know

Pregnancy is a transformative journey, and staying active can make a world of difference. While old-school advice once discouraged exercise, we now know that exercise during pregnancy can help expecting mothers feel stronger, reduce discomfort, and even ease labor. From strength exercises during pregnancy to gentle stretching, movement plays a crucial role in supporting both mom and baby.

Can You Exercise During Pregnancy?

Absolutely! Exercise during pregnancy isn’t just safe; it’s beneficial when done correctly. The key is to listen to your body and adapt your workouts based on how you feel. Low-impact activities like walking, swimming, and prenatal yoga can be great choices, while strength training with proper form can help maintain muscle tone and support your changing body. Of course, every pregnancy is different, so checking in with your doctor before starting or modifying a workout routine is always a good idea.

Changing Perspectives on Exercise and Pregnancy

In the past, women were urged to cut down on or even avoid exercise during pregnancy. Doctors feared that the jarring motion of running or lifting weights could harm the fetus, advising even professional athletes to abstain. Fortunately, research has flipped that narrative, proving that exercise during pregnancy can ease both pregnancy and delivery.

Dr. James F. Clapp III (MD) studied 500 pregnant women and found that those who exercised delivered healthier babies with stronger fetal heart rates. Even better, labor time shrank by about a third, with 65% delivering in four hours or less. My own labor? Just 2 hours and 15 minutes, a win for me and my baby, especially since every extra hour in labor feels endless.

The Benefits of Exercising While Pregnant

Exercise during pregnancy isn’t just safe; it’s beneficial. It helps maintain cardiovascular health, supports mental well-being, and reduces common pregnancy-related issues like swelling and back pain. Movement can also promote better sleep and improve overall energy levels, making pregnancy more manageable.

When done correctly, exercise prepares the body for labor and speeds up postpartum recovery. So, what’s fact and what’s fiction? Let’s clear up the myths and dive into the facts, including some of the best exercises to do during pregnancy to help you feel confident and empowered.

Myth 1: Lifting Weights While Pregnant Is Dangerous for the Fetus

MYTH:

It’s perfectly safe to lift weights as part of strength exercises during pregnancy, provided you avoid holding your breath or pushing to exhaustion. If you’re a newbie or a seasoned lifter, perfect form means there’s no need to stop, just dial back the intensity. I dodged back pain and sacroiliac issues thanks to my routine. This sets the stage for other strength-focused moves, like squats, which we’ll explore soon.

Myth 2: If You Didn’t Exercise Before Pregnancy, It’s Not Safe to Start Now

MYTH:

Never exercised before? Pregnancy isn’t the time to go all-out, but you don’t have to stay sedentary either. Safe exercises during pregnancy like a daily walk, a swim, or light strength training can boost energy, fight fatigue, and improve sleep. Start with ten to fifteen minutes and build up. I felt amazing adding these to my days, proving it’s never too late to begin.

Myth 3: Exercising While Pregnant Pulls Nutrients from Your Baby

MYTH:

Your baby takes what it needs; exercise during pregnancy won’t rob it. Your own nutrient stores might dip slightly, but eating smaller, frequent meals keeps you balanced. Babies of active moms are born leaner yet healthy, with normal organ sizes. This myth-busting opens the door to understanding which exercises work best, like those targeting your core.

Myth 4: You Have to Keep Your Heart Rate at or Below 140 Beats Per Minute

MYTH:

Forget a universal heart rate cap, this 140-beats-per-minute idea lacks evidence. Effort varies by person, so tune into your body. Experts now use RPE (Rate of Perceived Exertion), you should talk but not sing. I relied on this in exercise classes during pregnancy, paving the way for safe, personalized routines.

Myth 5: Basketball Is an Unsafe Activity While Pregnant

TRUE:

Basketball’s contact nature risks a belly blow, making it a no-go. Same goes for skiing, waterskiing, horseback riding, or scuba diving due to pressure effects. But don’t worry, there are plenty of safe alternatives, like leg exercises during pregnancy, to keep you moving.

Fact 1: Squat Exercise During Pregnancy Builds Strength

FACT:

Building on the safety of strength exercises during pregnancy, squats are a standout. They bolster leg strength and posture as your body grows, and with proper form, they’re harmless to your baby. I skipped back pain entirely, thanks to squats. Try them with guidance from exercise classes during pregnancy for maximum benefit.

Fact 2: Kegel Exercises During Pregnancy Empower Your Pelvic Floor

FACT:

Following core strength, Kegel exercises for women during pregnancy target your pelvic floor, which is crucial for supporting your baby and easing delivery. They’re discreet, simple, and among the safe exercises during pregnancy. My two-push delivery? Thank Kegels. They’re a must-add to your routine for labor and beyond.

Fact 3: Best Exercise During Pregnancy Fits Your Life

FACT:

Looking for the best exercises to do during pregnancy? It’s personal—walking, swimming, or low-intensity strength training are top contenders. Dr. Clapp’s research backs this, active moms have leaner, healthy babies. These kept me energized and sleeping well, showing how tailored routines win.

Fact 4: Foot and Leg Exercises During Pregnancy Keeps You Comfortable

FACT:

Complementing overall movement, leg exercises during pregnancy like ankle circles or calf stretches cut swelling and boost circulation as weight climbs. Low-impact and essential, they kept me comfy even late in pregnancy. Add them daily with expert tips for relief.

Staying active during pregnancy isn’t just about fitness; it’s about feeling strong, comfortable, and prepared for the journey ahead. Prenatal exercise can lead to shorter labor, easier recovery, and a healthier, happier experience for both you and your baby. With the right guidance from a Prenatal Exercise Instructor, you can move with confidence, ease common discomforts, and set the stage for a smoother postpartum transition. Your body will thank you, and so will your little one!

Dr. Mansi R. Ashta

Physiotherapist & Fitness Consultant
Childbirth Educator (CBE)
Prenatal & Postpartum Exercise Instructor
Head Faculty, ‘PT for Special Population’ Course
K11 Academy of Fitness Sciences