You’re pregnant! Congratulations! You have been to a healthcare appointment and they told you to exercise. You nodded, absorbed a lot of other information about the “dos and don’ts” of pregnancy and left. But what did they say again? What type of exercise is appropriate for pregnancy? How much should I exercise when I’m pregnant? Can exercising hurt my baby?

The American College of Obstetricians and Gynecologists (ACOG) released new recommendations for exercise during pregnancy in April, 2020 and I’m here to break them down for you! Let’s get started…

What are the benefits of exercise?

First things first - regular exercise during pregnancy is associated with a higher incidence of vaginal delivery. If that doesn’t get your engines started, it is also associated with a lower incidence of gestational weight gain, gestational diabetes, gestational hypertension or preeclampsia, preterm birth, cesarean birth, and lower baby weight at birth.

Exercise during pregnancy can also help stave off Perinatal Mood and Anxiety Disorders (PMADS) in the postpartum period.

Lastly, general and cardiorespiratory fitness are linked to less bodily pain, especially lumbar and sciatic pain, which are common during pregnancy.

I wasn’t really exercising before I got pregnant. Is it okay to start now?

Yes! Regular exercise is important for all pregnant people, even if you weren’t already getting much. Rather than jump right into a new intense exercise regimen, it is good to progress gradually. I would suggest starting with a short walk each day. Once you’ve incorporated that, you can work towards some of the suggestions below.

How much should I exercise?

ACOG recommends 150 minutes of exercise spread throughout each week. Spreading out the movement is a super important detail! 150 Minutes can seem like a daunting amount of time, but when you spread it out over five or six days that’s really only 25-30 minutes each day. It’s also better to get a higher number of shorter workouts in than to do only two workouts that are longer. I would even suggest that a few days a week you break your 30 minutes of movement into 15 minutes in the morning and night.

What type of exercise is safe for me and my baby?

The forms of exercise specifically mentioned by ACOG are walking, stationary cycling, aerobic exercises, dancing, resistance exercises (weights/elastic bands), stretching, and water aerobics. Try to mix your workouts up so that you get a combination of aerobic and strength exercises throughout the week.

It’s also important to note that 60% of pregnant people experience low back pain, but exercises that strengthen abdominal and back muscles can help!

My suggestion is to do what YOU like. If you despise cycling then that’s not a form of exercise that you’ll do when you’re exhausted at the end of a long day. Maybe in that case an afternoon stroll with your partner is what’s in the cards.

I also want to point out that by the end of your pregnancy, carrying your laundry basket up a flight of stairs may feel like cardio. That’s normal! See if you can use everyday tasks to build more movement into your life. You can check out some examples of ways to do that here and here.

When should I stop exercise during pregnancy?

The day you deliver your baby. As your pregnancy progresses it’s important to adjust your movements to your comfort, but you can keep “movin’ and groovin’” until the day your baby arrives. You may even find that some of the exercises or stretches you used in your workouts (like these hip circles) feel great in labor!

Is there anything I should avoid? Anything else I should know?

You always want to communicate with your care provider before starting a new exercise regimen. Just make sure that they know what you’re up to!

Here are a few other things to watch out for:

Overexertion: While exercising you should always be able to pass the “Talk Test” - This means having enough breath to comfortably have a full blown conversation with your work-out buddy.
Dehydration: Keep a water bottle handy!
Overheating: Wear loose-fitting clothing and try to exercise in a place where you have some control over the temperature. That may mean having some shade nearby that you can step into if you get too toasty.
Laying on your back: This can restrict blood flow. If it feels comfortable then you can stay on your back for a while, but avoid prolonged periods. If laying on your back feels bad you can avoid it all together.

It’s time to stop your workout and call your care provider if you experience:

Vaginal bleeding
Abdominal pain
Regular, painful contractions
Amniotic fluid leakage
Shortness of breath prior to exercising
Dizziness
Headache
Chest pain
Muscle weakness that’s affecting your balance
Calf pain or swelling

Pregnancy is an awesome time to make lifestyle changes. You’re already much more tuned-in to your body and you have frequent access to medical supervision. Use this time as a step in the direction of a more movement rich life for you and your growing family.

Do you need next steps? I’m here to help you figure out where those 150 minutes will go in your crazy schedule. I can build a workout program filled with exercises that feel good, prepare you for labor, and are safe. I’ll keep you accountable without being a drill sergeant. E-mail me for a consultation!

Everything You Need to Know About The Latest Recommendations for Exercise in Pregnancy