Fitness and Pregnancy
Frequently Asked Questions and Information
It is important to speak with your doctor before participating in any exercise program. The following is general information for educational purposes. EveryBODY is different and your doctor will be able to guide you on what is safe and appropriate for you.
What are the benefits to exercising while pregnant?
Is working out safe during pregnancy?
What type of exercise is best when pregnant?
What are the benefits to exercising while pregnant?
Exercise can be very beneficial during pregnancy if you have no
contraindications and have been cleared by your doctor.
Here are a few of the benefits that researchers have linked to exercise during pregnancy...
improved (or maintain) cardio fitness levels
improved psychological well being
decreased post partum recovery time
decreased risk of low back pain
prevented/improved depression related symptoms and reduce anxiety rates
improved quality of life ratings
improved viability of placenta
reduced insomnia & improved sleep quality
increased gestational age
lower birth weight of baby
potentially improved neurodevelopment of the baby
reduced risk of gestational diabetes
decreased risk of high blood pressure associated with pregnancy (preeclampsia)
decreased risk of urinary incontinence
**The American College of Obstetrics and Gynecologists, Exercise during pregnancy, FAQs, 2019 July.
**ACOG Committee Opinion No. 650: Physical activity and exercise during pregnancy and the postpartum period. Obstet Gynecol. 2015 Dec; 126(6):e135-42.
Is working out safe during pregnancy?
The short answer: Maybe! ...
The SOGC (Society of Obstatricians and Gynecologists of Canada) along with the CSEP (Canadian Society for Exercise Physiology) worked together to issue new guidelines regarding women who are pregnant. These guidelines encouraged all pregnant women, that have clearance from their doctor and who have no contraindications, to be active daily! They go on to recommend at least 150 minutes of moderate to intense physical activity each week in an effort to gain meaningful health benefits and reduce their risk of complications associated with pregnancy.
If you are currently seeing a chiropractor, physician, physical therapist, etc. I work with them and their recommendations to develop a fitness program that aids in improving your overall health and wellbeing.
**Mottola MF, et al.,2019 Canadian guideline for physical activity throughout pregnancy, Br J Sports Med. 2018 Nov; 52(21):1339-1346. doin:10.1136/bjsports-2018-100056.
What type of exercise is best when pregnant?
It seems like a quick search online will give you a lot of different information about what exercises you
should and shouldn't do while pregnant.
Various experts and reviews on exercise during pregnancy found that combining cardio (aerobic) and resistance training seem to have better outcomes during pregnancy than aerobic exercise alone. Following this research, my programs offer a balanced approach to fitness that include cardio, strength training, functional movement and stretching, as determined by your individual needs.
**Perales,M, Santos-Lozano,A, Ruiz, J.R., Lucia,A, Barakat,R, Benefits of aerobic or resistance trainign during pregnancy on maternal health and perinatal outcomes: A systematic review, Early Human Development, 2016, 94: 43- 48
What about HIIT style workouts?
There are a lot of variables that come into play to answer this question. Based on your pregnancy, other health conditions, current fitness level, etc. HIIT could be beneficial.
The American Journal of Obstetrics and Gynecology did a study on women during their first pregnancy. They found that the women who worked out more than five times per week, or reported including high impact exercises, throughout pregnancy had lower rates of acute c-section.
With that being said, high impact exercises put a lot of pressure down onto the pelvic floor especially as baby grows. This could lead to prolapse and/or incontinence. There is a greater risk of falling with high impact exercises as well.
It is important to educate yourself, talk to your doctor, listen to your body... and potentially use a trainer that is familiar with fitness modifications during pregnancy.
**Owe KM, Nystad W, Stigum H, Vangen S, Bo K. Exercise during pregnancy and risk of cesarean delivery in nulliparous women: A large population-based cohort study. Am J Obstetrics Gynecologists. 2016 Dec; 215(6): 791.e1-791.3.1
**The American College of Obstetrics and Gynecologists, Exercise during pregnancy, FAQs, 2019 July.