Exercise during pregnancy: benefits and precautions
By Manisha Wijayanayagam, Registered Physiotherapist & Pelvic Floor Provider
Exercise during pregnancy is often an area of uncertainty for many expecting mothers. However, the research has shown that exercising while pregnant, if able to do so, can have numerous benefits for both the mother and the developing baby (ACOG, 2024). Regular physical activity can ease common pregnancy discomforts like lower back/ pelvic girdle pain and constipation, and it can reduce the risk of developing gestational diabetes and preeclampsia. In addition, staying active can improve muscle tone and strength, which can be beneficial during labor and postpartum recovery.
Expecting mothers are recommended to complete 150 minutes per week on average of moderate intensity physical activity, which can include the following:
Walking: A low-impact activity that can improve circulation, reduce stress, and maintain overall fitness.
Swimming: Provides a full-body workout that supports joints and muscles while alleviating the discomfort of pregnancy.
Resistance Training: Using light weights or resistance bands can help maintain muscle tone, strength, and can improve delivery and postpartum recovery. Resistance or strength training parameters can also be dependent on level of activity prior to pregnancy.
Pilates: Pilates enhances core strength, flexibility, and stability, which can support the body’s changing shape during pregnancy.
Yoga: Prenatal yoga promotes relaxation, flexibility, and breathing techniques, helping to reduce tension and improve physical and mental well-being during pregnancy.
The intensity of physical activity during pregnancy should be adjusted based on level of physical activity prior to pregnancy. We suggest not starting any new activities during pregnancy, but if well tolerated prior to pregnancy (and with approval from your healthcare practitioner), physical activity can be continued during pregnancy to your specific tolerance.
It’s important to note that exercise during pregnancy is not suitable for every person. There are certain conditions where physical activity may need to be modified or avoided. Women/pregnant persons with the following conditions, among others, should consult their healthcare provider before engaging in exercise:
Preterm Labor or Risk of Preterm Labor: Women/pregnant persons at risk for preterm labor should avoid strenuous physical activity that could trigger contractions.
Placenta Previa: When the placenta covers or is near the cervix, it can make exercise risky, especially if it leads to bleeding.
Severe Anemia: Intense physical activity may exacerbate fatigue in pregnant persons/women with low iron.
Preeclampsia or Heart Disease: Exercise may need to be closely monitored for those with elevated blood pressure or a history of heart disease.
Multiple Pregnancies: Women or pregnant persons carrying twins or more may be advised to avoid certain forms of exercise to reduce the risk of complications.
It’s very important to consult a healthcare provider before starting or modifying an exercise routine during pregnancy to ensure safety for both mother and baby.
If you’d like further guidance, consulting with a pelvic floor physiotherapist about what type of exercise is appropriate for you specifically can be helpful. Here at Cadence Physiotherapy, we also offer small group classes which can be a are a great resource for fitness during pregnancy. In particular, our strength and mobility and our yoga style stretch classes, led by our small group class instructor Jamie Bell, can be easily adapted to meet your needs during pregnancy.
