Staying Active During Pregnancy: What Science Says

Written by Dr. Olivia Steinmetz, DC, MS, CCSP

Pregnancy and physical activity have been hot topics in recent medical research, with experts exploring yoga, high intensity training, crossfit, olympic weightlifting, and more. The good news? Most medical professionals agree that staying active during pregnancy is not just okay—it’s beneficial for both mom and baby!

Before starting any exercise program, make sure to check in with your healthcare provider! At Well Set, our chiropractors and physical therapists are certified in pre- and postnatal care, and are passionate about educating and empowering your pregnancy health journey. 

The Exercise Guideline: Listen to Your Body

Current evidence supports that patients with uncomplicated or low risk pregnancies can continue exercising at a similar frequency and intensity as their pre-pregnancy levels. If you have been diagnosed with pre-eclampsia, diabetes, an autoimmune disease, or kidney disease, make sure to check in with a qualified health care provider before starting any exercise program. 

As with any major life changes, some modifications and precautions are recommended – read Safety First to learn more! Remember, growing a baby is hard work! Make sure to take intentional time for rest and relaxation, fuel before workouts, and prioritize sleep and hydration. The key is staying consistent and listening to your body.

Health Benefits: More Than Just Staying Fit

Physical activity during pregnancy offers incredible advantages:

• Reduced Pregnancy Complications: Studies show decreased risks of gestational diabetes, hypertension, and preeclampsia^2,3
• Mental Health Support: Lower rates of pre- and post-natal depression²
• Delivery Advantages: Higher likelihood of vaginal delivery,^1,2 reduced risk of preterm delivery,² and faster postpartum recovery²
• Baby’s Health: Better birth weights, body composition, and overall infant health¹
• Physical Comfort: Less limb swelling, reduced back and pelvic pain, and improved digestion, sleep, and cardiovascular fitness

Safety First: What to Watch Out For

While staying active is encouraged, some precautions are crucial, stop and check in with your OBGYN if you experience any of the following symptoms:

• Vaginal bleeding or amniotic fluid leakage
• Dizziness
• Calf pain or swelling
• Painful uterine contractions
• Chest pain

Other safety precautions include avoiding exercise that has the potential to cause direct trauma to the abdomen, decreasing exercise done in extreme heat and humidity, and paying close attention to your comfortability while laying on your back during exercise. Research continues to be inconclusive regarding the impact of blood flow to the fetus in a supine (on your back) position, but there is a small chance for negative consequences. A general rule of thumb*: if you feel compression, dizziness, have an elevated heart rate, are waking up frequently while sleeping, or have trouble breathing while laying on your back, it’s time to sit up and switch positions!

Recommendations: Activity Level & Type

Most experts recommend:

• Focus on deep core activation and breathing exercises
• As pregnancy progresses, start working on hip and low back opening exercises to assist with a comfortable birth
• Avoid exercises that have potential to cause abdominal contact such as high planks, burpees, barbell snatches, contact sports (basketball, soccer, lacrosse, ect) and outdoor cycling (increased high-impact fall risk)
• Modify heavy weightlifting activities such as barbell deadlifts, squats, and chest press by using a lower weight, dumbbells, and a friend or trainer to spot you
• 2-3 days of physical activity per week – this could be a walk around the neighborhood or a workout class with a friend!
• Listening to your body and staying comfortable

Keep in mind, every pregnancy is unique, and your exercise routine should be too. Want to learn more? Stay connected with us on Instagram, and keep a lookout for more information to come on our upcoming pregnancy seminar series featuring providers from Well Set and True North Acupuncture and Holistic Medicine! 

*Disclaimer: The information provided is for educational purposes only and does not constitute medical advice. Every pregnancy is different, and individual circumstances vary. Always consult with a licensed medical provider to discuss your specific health needs, exercise recommendations, and potential risks during pregnancy.

Sources

¹ Goławski, K., & Wojtyła, C. (2022). Impact of Physical Activity of Pregnant Women on Obstetric Outcomes. International Journal of Environmental Research and Public Health, 19(19), 12541. https://doi.org/10.3390/ijerph191912541

² MOTTOLA, M. (2016). Components of Exercise Prescription and Pregnancy. Clinical Obstetrics and Gynecology, 59(3), 552-558. https://doi.org/10.1097/GRF.0000000000000207

³MUDD, L. M., OWE, K. M., MOTTOLA, M. F., & PIVARNIK, J. M. (2013). Health Benefits of Physical Activity during Pregnancy: An International Perspective. Medicine and Science in Sports and Exercise, 45(2), 268-277. https://doi.org/10.1249/MSS.0b013e31826cebcb