Exercise during pregnancy

This article was medically reviewed by Kecia Gaither, double board-certified physician in OB/GYN and Maternal Fetal Medicine, with expert commentary from GGS Certified Pre & Post Natal Coach, Rachel MacPherson.

Exercise during pregnancy may prevent pregnancy complications, prepare your body for labour, and give you strength and endurance for life with a growing family. If you’ve already got a form of exercise you love, chances are you can continue to do it (slightly modified) throughout your pregnancy.

It’s important to incorporate both strength and cardio elements into your workouts. However, when it comes down to it, consistency is your greatest ally. Exercising during pregnancy doesn’t come without a few risks and discomforts. Your body is changing almost daily. Any pregnancy complications may put limits on what you can do. However, the vast majority of pregnant people can safely work out until their delivery day.

Is exercise during pregnancy safe?

Yes, exercise is safe in a normal, healthy pregnancy. Continued scientific research has shown that exercise benefits both mother and baby, lowering the risk of gestational diabetes and excessive weight gain and helping manage anxiety and depression. The American College of Obstetricians and Gynecologists (ACOG) states that there’s little credible evidence to severely limit activity during pregnancy in most cases.

However, talk to your healthcare provider. They may recommend exercise limits if you have a high-risk pregnancy or have had:

• Cervical issues
• Preeclampsia
• Placenta previa
• High blood pressure (hypertension)
• Preterm labor in your current or previous pregnancies
• Heart disease
• Vaginal bleeding
• Fainting or dizziness
• Shortness of breath or rapid heart rate
• Fetal complications

If you don’t currently have a regular exercise programme, start slowly so you don’t injure yourself. If you already have an established routine, keep it going and modify things as your pregnancy progresses. During the second and third trimesters, you may need to try different exercises or modify your current workouts to accommodate a changing body.

“During the first trimester, you can usually exercise much the same as you have been before pregnancy. However, you likely will need to monitor your fatigue levels a little more and be kind to yourself if you need to take the intensity down a notch,” says certified prenatal/postpartum coach Rachel MacPherson.

“As pregnancy progresses, you’ll likely need to modify or stop some exercises altogether,” Rachel cautions. For instance, she explains that having difficulty correctly bracing your core will mean heavier weights can become unsafe and you may feel too much pressure in your abdominal wall or pelvic floor.

“It’s best to focus on form and careful execution of each movement since heavier weights and balance can become safety concerns as you grow and your center of gravity shifts,” Rachel explains.  Always consult your doctor before starting any exercise routine. Your doctor knows your medical history and can advise you on the amount and types of exercise that are safe for you.

Always consult your doctor before starting any exercise routine. Your doctor knows your medical history and can advise you on the amount and types of exercise that are safe for you.

Benefits of exercise during pregnancy

Exercise during pregnancy has plenty of health benefits that will make your pregnancy, labor and delivery, and postpartum period easier to manage. Studies consistently show that you and your baby will benefit from keeping active during pregnancy.

“By keeping active throughout pregnancy, you can expect shorter labor, reduced risk of preterm birth, fewer birth complications, and speedier recovery time,” Rachel says.

Here are some of the top benefits of exercising during pregnancy.

Prevents and reduces back pain

Backaches are common during pregnancy. As you move into the late second trimester and early third trimester, the lower back may start to bow to accommodate weight gain and distribution. In fact, low back and pelvic pain are two of the most common complaints during pregnancy. This pain can impact your ability to work, walk, sleep, and reduce quality of life.

Exercise strengthens your muscles to support your growing body. Research shows that regular exercise, including core stability work, improves outcomes, reducing low back pain during and after pregnancy.

Prevents excess weight gain

Weight gain during pregnancy is healthy and normal. However, excess weight gain can contribute to the development of gestational diabetes and increase the chances of preterm labor and Cesarean birth. Use exercise to support a healthy weight range.

Lowers blood sugar for those with gestational diabetes

Gestational diabetes can cause complications that put both mother and baby at risk. Exercise reduces the risk of developing gestational diabetes and helps control blood sugar levels in those who have diabetes.