Strong as a Mother: Working Out While Pregnant

01/21/2025

We’re three weeks into the New Year. Did you know that 79% of New Year’s resolutions involve some kind of commitment to improving physical and emotional health? Many people make the pledge, but few follow through. We’ve all heard (and made) the excuses: “I don’t have enough time,” “I can’t afford the membership I want,” or “My body just can’t bounce back like it used to.” But the one excuse we’d like to focus on is: “I found out I was pregnant.”

There's a widespread misbelief that pregnant women have to lead a sedentary lifestyle while carrying a child. Well-meaning family and friends will encourage you to stay seated and take the load off your feet. They're partly right, the well-being of yourself and your baby should be a top priority, but this doesn't have to keep you in a bubble! In fact, physical activity during pregnancy is not only acceptable, it is actively encouraged!

**Exercising While Pregnant**

Experts and public health guidelines recommend pregnant women rack up 150 minutes of exercise every week. (That's 30 minutes of exercise, five days a week.)

Working out while you're pregnant has the potential to drastically improve your metabolic function and lower your risk of suffering from a cardiometabolic disease like diabetes, a stroke, a heart attack, or non-alcoholic fatty liver disease.

Additionally, because exercise releases positive neurotransmitters, the consistent release of endorphins, dopamine, and serotonin will also assist you in combatting the symptoms associated with postpartum depression.

Since pregnancy causes changes to your breathing, joint health, and stability it's important to choose low-impact workouts that decrease your chances of getting hurt.

The safest workouts for pregnant women are:
- Moderate Walking
- Water Aerobics
- Pilates & Yoga (In regular climates.)

It's important to hydrate regularly pre-exercise, throughout the duration of physical activity, and afterward as well. Investing in a good sports bra and a belly support belt is a great idea for reducing discomfort while you walk or hit different poses during your yoga session.

As you get your body moving, it's vital that you monitor it for any signs that your baby needs a break.

If you're working up a good sweat, you might feel tempted to push through fatigue and cramping. While you’re thinking, 'Just one more,' your baby might be saying, 'Mommy, I need a minute!' If you start feeling woozy, stop your workout and take a few moments to breathe deeply while walking in place. Keep moving and avoid lying flat on your back for an extended period, as staying still or in a supine position can lead to overexertion, dizzy spells, and disrupted blood flow.

Further, the following may indicate that you need to take a break from activity and consult a trusted physician:

Warning Signs
- Vaginal Bleeding or Fluid Leaking
- Chest Pain
- Headaches
- Muscle Weakness
- Calf Pain or Swelling
- Painful, consistent contractions of the uterus.

Pushing yourself past your limits to "destroy your pregnancy belly" or fit into a dress from college will isolate you from the many benefits that come with leading a healthy lifestyle while you're expecting.

This period of your life should be transformative and healing. Not stressful and worrisome.

Birth Circle wants to empower you on this journey. Visit our resources page to find classes that inspire you and our search directory to connect with professional birth workers that uplift you! Reclaim your birth with Birth Circle.