Fit for Two: What We Know About Exercising During Pregnancy

Now, more than ever, there is an abundance of misinformation circulating about the safety and benefits of exercising during pregnancy. It can be incredibly confusing and disheartening when you are simply trying to do what is best for you and your baby, and every source you consult for advice contradicts the previous one.
 
Let's clarify one thing right from the start: if you are healthy and experiencing a "normal" pregnancy, it is perfectly safe to continue or begin exercising. To set your mind at ease, ACOG states that "physical activity does not increase your risk of miscarriage, low birth weight, or early delivery." As always, it is important to discuss your exercise plan with your obstetrician during the early stages of pregnancy.
 
Now that we have covered the basics, let's delve into the specifics of exercising during pregnancy. What makes exercise a potential risk factor? What are the benefits, and what do experts recommend?

What Conditions Make Exercise During Pregnancy a Risk Factor?
There are certain conditions and pregnancy complications that require special attention, and you should ALWAYS consult with your obstetrician before engaging in any physical activity. In such cases, they will likely recommend a more sedentary lifestyle throughout your pregnancy. The American College of Obstetricians and Gynecologists has provided a list of these conditions, which include:

• Cerclage
• Placenta Previa after 26 weeks
• Preterm labor during the current pregnancy or ruptured membranes
• Preeclampsia
• Severe Anemia
• Certain types of heart & lung disease

What are the Benefits of Exercising During Pregnancy
Exercising regularly throughout your pregnancy provides a wealth of benefits, from pain relief to reducing the risk of certain pregnancy complications. Understanding these benefits is crucial to appreciating the importance of staying active for both you and your baby.
 
Pain Relief: Regular exercise during pregnancy is particularly effective at alleviating back pain. Exercise strengthens the muscles in the back, reducing weakness and soreness, while increasing blood flow to the area, making it feel less stiff.
 
Constipation Relief: Many of our pregnant patients confide in us about their frustrating, irregular bowel movements. Exercise is a simple and effective way to get your digestive tract moving regularly. It decreases the time it takes for food to travel through the large intestine, reducing the amount of water your body absorbs from stool, which helps to prevent hard, dry stool that's harder to pass.
 
Gestational Diabetes: According to the Centers for Disease Control and Prevention (CDC), between 2% and 10% of pregnancies are affected by gestational diabetes. This type of diabetes is caused by hormones secreted by the placenta to support the pregnancy, making the body's cells temporarily resistant to insulin and resulting in high blood glucose levels. Exercise helps combat this by reducing blood glucose levels through increased glucose consumption by muscle cells. Exercise can also make muscle cells more sensitive to insulin, meaning they continue to consume glucose after the workout is over.
 
Preeclampsia: Indicators of preeclampsia include high blood pressure, high protein levels in urine, and other signs of organ damage, often beginning around or after 20 weeks of pregnancy in people whose blood pressure was previously in the normal range. According to a recent study, exercise interventions during pregnancy reduced the risk of pregnancy-induced hypertension and preeclampsia by 39% and 41%, respectively, according to the Mayo Clinic.

What’s Recommended
Now that we understand why exercise is crucial during pregnancy, it's important to determine the most beneficial types and amounts of exercise. According to ACOG, pregnant women should aim for at least 150 minutes of "moderate-intensity aerobic activity" per week. To elaborate, moderate intensity refers to an activity that makes you break a sweat and raises your heart rate, allowing you to hold a conversation but not sing. Aerobic activity involves rhythmic movement of the large muscles in your body, such as walking, running, cycling, and dancing.
 
If you weren't physically active before pregnancy, it's advisable to begin with low-intensity exercises and gradually increase your activity level. Conversely, if you were very active before becoming pregnant, you can continue with your usual routine, subject to your obstetrician's approval.
 
While most of the physical activities you did before pregnancy are safe to continue, there are exceptions to the rule. Contact sports that may cause abdominal injury and sports that pose a risk of falling, such as horseback riding and skiing, should be avoided. Also, avoid hot yoga or hot Pilates, as they may lead to dehydration and overheating.

The Bottom Line
In conclusion, exercise is an essential component of a healthy pregnancy. It provides numerous benefits, from pain relief to reducing the risk of pregnancy complications like gestational diabetes and preeclampsia.

However, as with any medical advice, it's crucial to consult with your obstetrician before starting or continuing any exercise routine. Your doctor can help you develop a safe and effective exercise plan that meets your specific needs and circumstances.

​Remember, every pregnancy is different, and what works for one person may not work for another. By working closely with your healthcare provider and staying active, you can help ensure a healthy pregnancy for you and your baby.


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Davenport MH, Ruchat S-M, Poitras VJ, Jaramillo Garcia A, Gray CE, Barrowman N, et al. Prenatal exercise for the prevention of gestational diabetes mellitus and hypertensive disorders of pregnancy: a systematic review and meta-analysis. Br J Sports Med. 2018;52(21):1367–75.
https://www.acog.org/womens-health/faqs/exercise-during-pregnancy
https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-and-exercise/art-20046896
https://www.cdc.gov/diabetes/basics/gestational.html#:~:text=Gestational%20diabetes%20is%20a%20type,pregnancy%20and%20a%20healthy%20baby.