Pregnancy is a time of incredible changes, and staying active can be physically and mentally beneficial. However, fitness during pregnancy should be approached with caution and awareness of your body’s needs. Pregnant women should aim for 150 minutes of moderate-intensity weekly exercise over four to seven days (American College of Obstetricians and Gynecologists [ACOG], n.d.).
Benefits of Working Out During Pregnancy
Exercising during pregnancy isn’t just about staying in shape—it’s about supporting your mind, body, and baby through this incredible journey. Regular movement can lift your mood, ease anxiety, and help manage the common aches and pains that come with pregnancy, like back pain and swelling. Plus, it boosts your cardiovascular health, builds strength, and keeps your endurance up—so when the big day arrives, you’ll feel more prepared. Staying active also helps regulate blood sugar levels and lowers the risk of gestational diabetes (Keating et al., 2022). For your little one, exercising while pregnant can lead to healthier birth outcomes, like a lower risk of preterm birth and a healthier birth weight. All in all, keeping active is a powerful way to ensure both you and your baby stay strong and healthy—and it sets you up for a smoother recovery after the baby arrives.
Pregnancy Safe Workouts
For women who were active before pregnancy, many exercises can be continued with appropriate modifications. Pregnant women who engaged in high-intensity aerobic exercise or running pre-pregnancy may continue but should expect to adjust as the pregnancy progresses. Running, for example, can often be maintained but may need to be scaled back depending on how the body responds. Physiological changes such as increased blood volume, joint laxity, and core pressure require careful monitoring. Just because you can continue a workout does not always mean you should, nor must you scale everything back entirely. The focus should be on maintaining strength, adapting to a changing body, and prioritizing well-being (Santos-Rocha et al., 2022).
For those who were sedentary before pregnancy, starting with low-intensity workouts and gradually progressing can be beneficial, provided there are no medical restrictions. However, it is crucial to consult with a healthcare provider before starting any new fitness routine. This step is a formality and a vital measure to ensure it is safe for you and your pregnancy.
Components of a Pregnancy-Safe Workout Program
A well-rounded prenatal fitness program should focus on the following:
- Maintaining or increasing strength to support posture and prepare for the physical demands of labor and postpartum life.
- Preserve lean muscle mass while avoiding excessive strain on the body.
- Strengthening the core and balancing pelvic floor tone to promote stability and minimize discomfort. Focusing on breathing and core engagement to reduce intra-abdominal pressure reduces the risk of postpartum diastasis recti and pelvic floor dysfunction.
- Incorporating mobility exercises to improve joint function without overstressing the body.
- Aerobic conditioning that aligns with an individual’s pre-pregnancy fitness level while adapting as needed (Santos-Rocha et al., 2022).
General Guidelines for Pregnancy Workouts
- Listen to Your Body—Your body is undergoing significant changes during pregnancy. Some will be noticeable, while others are more subtle. Always respect what your body is telling you. If you experience pain, dizziness, or unusual discomfort, stop and reassess your workout. This is not a sign of weakness but a necessary response to your body’s unique needs during this time.
- Prioritize Form Over Intensity—Proper form is essential during pregnancy workouts, especially as your body changes. If an exercise feels off or causes strain, adjust your approach or switch to a better modification to ensure your and your baby’s safety.
- Adjust Workouts as Needed—While maintaining strength is important, specific exercises may need modifications as the pregnancy progresses. Modifications to exercises are not about limitations but about working with your changing body in a way that supports both you and your baby. For example, as the pregnancy progresses, the depth of squats will be reduced to prevent strain on the pelvic floor and hip joints.
- Choose Safe and Effective Cardio – Running, walking, swimming, and stationary cycling may be safe forms of cardiovascular exercise during pregnancy. If you were a runner before pregnancy, then you may continue running but should expect to reduce intensity and duration as needed. Pay attention to how your body responds and avoid excessive strain.
- Avoid Overexertion – Pregnancy is not the time to push your body to its limits. Exercise should leave you feeling energized rather than depleted. According to research from ACOG, moderate-intensity activity is best, meaning you should be able to converse while working out.
Seeking Professional Guidance
If unsure which exercises are safe, consider working with a certified prenatal fitness specialist. Trainers with expertise in pregnancy fitness, such as those following recommendations from Girls Gone Strong (Girls Gone Strong, n.d.), can tailor workouts to support your changing body and personal goals. This professional guidance can give you the reassurance and support you need to feel secure in your fitness journey.
Final Thoughts
There is no one-size-fits-all approach to fitness during pregnancy. Every woman’s body is different, and every pregnancy is unique. The goal for your fitness should not be weight loss or significant performance gains but to maintain strength, mobility, and overall well-being. Whether you continue an active routine or modify it as needed, remember that you are supporting both yourself and your growing baby. Always check with your healthcare provider before starting or changing a fitness program to ensure it is safe for you and your pregnancy.
References
- Ko J, Park YM. Menopause and the Loss of Skeletal Muscle Mass in Women. Iran J Public Health. 2021 Feb;50(2):413-414. doi: 10.18502/ijph.v50i2.5362. PMID: 33748008; PMCID: PMC7956097.
- Fragala, Maren S., et al. “Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association.” Journal of Strength and Conditioning Research 33.8 (2019): 2019-2052. DOI: 10.1519/JSC.0000000000003230.
Luo, X., Wang, Z., Li, B. et al. Effect of resistance vs. aerobic exercise in pre-diabetes: an RCT. Trials 24, 110 (2023). https://doi.org/10.1186/s13063-023-07116-3