Pregnancy is a time of incredible change, and while your body is busy growing a new life, it is also essential to take care of your own well-being.1 For decades, the advice for pregnant women was to rest and avoid physical activity. Today, that advice has been completely overturned. The American College of Obstetricians and Gynecologists (ACOG) and other major health organizations now highly recommend that expecting mothers engage in regular, moderate exercise.2 A consistent and safe workout routine can be one of the best things you can do for yourself and your baby, helping to alleviate common pregnancy discomforts and prepare your body for the physical demands of labor.3
This article will serve as your guide to safe and effective pregnancy workouts, outlining the benefits, recommended exercises for each trimester, and, most importantly, the crucial safety precautions you must take.
The Big Benefits of Prenatal Exercise
Staying active during pregnancy offers a wide range of benefits that go far beyond just staying in shape.4
- Reduces Common Ailments: Exercise can help alleviate common pregnancy complaints like back pain, constipation, bloating, and swelling.5
- Boosts Your Mood: Physical activity releases endorphins, which can help combat the mood swings and fatigue that are common during pregnancy.
- Improves Sleep: Regular exercise can help you fall asleep faster and get a more restful night’s sleep, which is often a challenge in later pregnancy.
- Prepares You for Labor: Building stamina and muscle strength can help you cope with the physical demands of childbirth.6
- Lowers the Risk of Complications: Studies show that regular exercise can reduce the risk of gestational diabetes, preeclampsia, and cesarean delivery.
- Benefits the Baby: Research suggests that babies of mothers who exercise have a lower heart rate, are born at a healthier weight, and may have better neurodevelopment.7
A Trimester-by-Trimester Guide to Safe Workouts
As your pregnancy progresses, your body changes, and so should your workout routine. The key is to listen to your body and modify as needed.
First Trimester: Maintaining Your Routine
During this phase, you can generally continue with your pre-pregnancy workout routine, as long as it feels comfortable. However, be mindful of new symptoms like fatigue and nausea.
- Recommended Exercises:
- Walking or Light Jogging: If you were a runner before pregnancy, light jogging is generally safe. If not, brisk walking is an excellent way to get your heart rate up.
- Swimming: Swimming is a fantastic full-body workout that is gentle on the joints.8 The buoyancy of the water provides great support.
- Prenatal Yoga: Yoga can help with flexibility, balance, and breathing, which are all invaluable skills for labor.9
- Strength Training: Continue with weightlifting, but avoid lifting to exhaustion and be cautious of heavy weights that could strain your lower back.
Second Trimester: Modifications and Adjustments
The second trimester is often a period of renewed energy, but it’s also when your belly starts to grow, affecting your center of gravity and balance. The hormone relaxin can loosen your joints, increasing the risk of injury.10
- Recommended Exercises:
- Stationary Cycling: As your balance changes, stationary cycling is a safer alternative to a regular bike, as it eliminates the risk of falling.11
- Swimming and Water Aerobics: Continue with swimming, as it remains a safe and low-impact option.12
- Low-Impact Aerobics: Look for prenatal-specific aerobics classes or videos that focus on low-impact movements.
- Modified Strength Training: Continue with light weights or resistance bands. Avoid exercises that involve lying flat on your back after the first trimester, as the weight of your uterus can compress a major blood vessel and restrict blood flow to you and your baby.
Third Trimester: Focus on Comfort and Preparation
In the final months, your focus should shift from building fitness to maintaining it and preparing your body for labor.
- Recommended Exercises:
- Walking: A gentle walk is a great way to stay active, get fresh air, and help the baby move into position.13
- Prenatal Yoga and Stretching: Gentle stretching and yoga can help relieve aches and pains and improve flexibility, which can be very helpful during labor.14
- Pelvic Floor Exercises (Kegels): These are vital for strengthening the muscles that support your uterus, bladder, and bowel.15 Strong pelvic floor muscles can aid in pushing during labor and speed up postpartum recovery.16
- Deep Squats: With a doctor’s approval, deep squats can help open up the pelvis and are an excellent exercise to practice for labor.17
Crucial Safety Precautions: What to Avoid
While exercise is highly encouraged, there are some important safety rules to follow:
- Avoid High-Impact and Contact Sports: Activities like basketball, soccer, horseback riding, and downhill skiing carry a risk of falling or abdominal trauma and should be avoided.18
- Stay Out of Extreme Heat: Avoid hot yoga, hot tubs, and saunas, as raising your core body temperature can be harmful to the developing baby.
- No Lying on Your Back: After the first trimester, avoid any exercise that requires you to lie flat on your back.
- Stay Hydrated: Drink plenty of water before, during, and after your workout to prevent dehydration.
- Don’t Overexert Yourself: Instead of monitoring your heart rate, use the “talk test.” You should be able to hold a conversation while exercising. If you can’t, you are working too hard.
Warning Signs to Stop Exercising Immediately
It is essential to listen to your body and be aware of any signs that something is wrong. Stop exercising and contact your doctor immediately if you experience:
- Vaginal bleeding or fluid leaking.
- Dizziness or feeling faint.
- Shortness of breath before you even start exercising.
- Chest pain or headaches.
- Pain or swelling in your calf.
- Regular, painful contractions.
- Decreased fetal movement.
In conclusion, exercise is a powerful tool for a healthy and comfortable pregnancy. By following these guidelines, listening to your body, and consulting with your healthcare provider, you can safely enjoy the many benefits of staying active. A healthy body and a clear mind will not only make your pregnancy more enjoyable but will also give you the strength and resilience you need to face the incredible journey of childbirth.
