Pregnancy and Exercise
It seems like recommendations change all the time - so I’m here to unpack the current standards for exercising while pregnant. I have pregnant women asking me all the time what is “safe” to do while pregnant, if they’re allowed to lift, etc., and I’m here to say that, yes, lifting and exercise in general are not only safe, but recommended, with a few caveats.
The current exercise guidelines for pregnant women are the same as the general population - at least 30 minutes of moderate intensity exercise, most, if not every day of the week. Women should partake in physical activity under the care of a physician - regular OB care is enough to monitor physical activity and the impact it has on a developing fetus. In healthy women, exercise is beneficial for the mother and the developing fetus. Studies have shown that exercising while pregnant can minimize the chance of high blood pressure during pregnancy, gestational diabetes, preeclampsia, and postpartum depression, with no risk of preterm birth.
There are situations that merit a closer look at activity level recommendations for pregnant women. Contraindications include poorly controlled hypertension, or type I diabetes, twin gestation after 28 weeks, and maternal cardiac arrhythmia; there is a more extensive list, but these conditions could mean a modified exercise allowance. Examples of things that would mean no exercise includes, but is not limited to, consistent bleeding after the first trimester, risk of premature labor, and preeclampsia. Additionally, if you’re exercising while pregnant and feel any of the following: decreased fetal movement, calf pain or swelling, amniotic fluid leakage, dizziness, headache, or bleeding, you should stop exercising and consult your physician. That list is not exhaustive, so if you’re planning to do extensive exercise, it’s important to be discussing your plans with your provider.
It is important to note that certain activities are innately unsafe during pregnancy. Some of these activities include: ice hockey, gymnastics, skiing, scuba diving (pressure), and basketball. Any activity that has a high risk of falling or trauma should be avoided altogether.
Everything considered, it is totally healthy and beneficial to engage in regular exercise while pregnant, so long as your personal health and the health of your fetus aren’t compromised in doing so. The benefits in otherwise healthy individuals far outweigh the downsides.
Link to the referenced scholarly sports medicine journal here: Exercise in Pregnancy