Staying Strong and Active Through Pregnancy: A Safe and Simple Guide

Many women wonder what amount of activity is safe during pregnancy, and often think that they cannot continue their usual exercise routine. This is a common misconception about pregnancy and exercise. Staying active during pregnancy is so beneficial for both the mother and baby. Exercise improves overall physical and mental health, and can help you prepare for labor.

General Guidelines for Exercising During Pregnancy

What a lot of women don't realize is that they can maintain their current level of fitness through the first trimester, if their body allows. It is hard to give general information about pregnancy because each woman experiences pregnancy totally different. So the information that I share in this blog completely depends on how each woman's body responds. So keep that in mind as you continue reading.

Safety always comes first, so it is always a good idea to check in with your healthcare provider and/or pelvic floor physical therapist before starting or continuing an exercise routine in pregnancy. Monitoring your body’s response to exercise is very important during pregnancy to understand when it is time to stop or adjust intensity.

Think of the symptoms as a stop light. As long as you are cleared by your healthcare provider and you are not experiencing any symptoms during exercise, your body is giving you the green light to continue exercising based on the exercise guidelines during pregnancy. A yellow light consideration means that you need to be more cautious when exercising and monitor symptoms, and a red light means that you should stop exercise. Below are some considerations from the American College of Sports Medicine.

Yellow light considerations

• Severe anemia

• Unevaluated maternal cardiac dysrythmia

• Chronic bronchitis

• Poorly controlled Type 1 diabetes mellitus

• Extreme morbid obesity

• Extreme underweight

• History of extremely sedentary lifestyle

• Intrauterine growth restriction in current pregnancy

• Poorly controlled hypertension

• Orthopedic limitations

• Poorly controlled seizure disorder

• Poorly controlled hyperthyroidism

• Heavy smoker

Red light considerations

• Hemodynamically significant heart disease

• Restrictive lung disease

• Incompetent cervix/cerclage

• Multiple gestation at risk for premature labor

• Persistent second or third trimester bleeding

• Placenta previa after 26 week of gestation

• Premature labor during the current pregnancy

• Ruptured membranes

• Preeclampsia/pregnancy-induced hypertension

Can I start a new exercise routine during pregnancy?

If you weren’t exercising regularly prior to pregnancy and want to start, you can! But start slow and prioritize gradual progression and mobility work. Use this time to create consistency and choose activities like walking or gentle yoga. You want to avoid overexertion and monitor your body’s response to exercise.

Trimester-Specific Guidance

First Trimester: Maintaining Fitness

During the first trimester aim to sustain your current fitness level prior to pregnancy. Make modifications to intensity or duration as needed based on your symptoms.

Second Trimester: Progressive Underloading

During the second trimester, the name of the game is progressive underloading. This is the opposite of what you are typically used to hearing with strength training- progressive overloading. As your body is changing, we want to begin reducing exercise, intensity, and load. We are not going for PRs during this phase.

Third Trimester: Mobility and Relaxation

In the final trimester, the goal is to improve mobility and pelvic floor relaxation in preparation for labor. You will continue to progressively underload and transition to more mobility versus strength training. Prioritize, comfort and functional movement rather than forcing yourself to get a workout in. And remember to listen to your body and monitor symptoms.

Exercise considerations and tips

• Through pregnancy consider all types of activity, including cardiovascular, exercise, strength, training, flexibility, and mobility, and the mind-body connection. All of these types of training are important for health and wellness throughout your pregnancy.

• Focusing on core stability and proper breathing mechanics can help maintain overall wellness for your pelvic floor.

• Remember to stay hydrated, rest as needed, and adjust intensity based on your energy levels and symptoms.

• Balance movement with relaxation and mindfulness techniques. Choose activities that are enjoyable and reduce stress to keep you engaged in movement throughout your pregnancy.

• Every pregnancy is unique and staying active can enhance your experience and support your overall health and wellness. Focus on what feels good for your body and celebrate your consistent efforts!

*The information provided on this blog is intended for general wellness education purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physical therapist, physician, or other qualified health provider with any questions you may have regarding a medical condition.

How to work with me

I am a physical therapist in the Lakes Region of New Hampshire, based out of Meredith.

I offer one-on-one physical therapy and wellness services. I have a special interest in treating active individuals, jaw pain, and women with pelvic floor dysfunction.

I offer concierge services, as well as in-office visits in Meredith and Laconia.

I take a holistic and movement based approach with my clients. Some of my treatment techniques include mind-body connect training, exercise prescription, habit education and management, and dry needling.

If you are in the Lakes Region and are looking for treatment, schedule a free discovery call through the link below. I look forward to connecting!