By Lori Mork

Overall and in most cases, exercise is safe during pregnancy. In fact, it’s recommended.

In fact, it’s beneficial. Many experts will agree and have done studies and research on the benefits of exercise during pregnancy. Physical Activity and Exercise During Pregnancy and the Postpartum Period | ACOG

The first rule of thumb – if you were physically active before you were pregnant, it is likely safe to remain active during pregnancy. If you did it before you had a baby growing inside you, keep doing it while you grow that baby!

I was a fitness coach/personal trainer for 33 years. I had clients who were Marathon and even Ironman athletes, who competed and entered races before, during, and after pregnancy. I had a client who once competed in the Boston Marathon 4 months pregnant. I’ve had clients in CrossFit Competitions at 6 months pregnant.

Now, if you didn’t run a mile before you got pregnant, now it’s the time to enter a half marathon. But if you did it before pregnancy it is safe in most cases to continue during pregnancy.

Strength training or lifting weights is my JAM! I love it! It has so many benefits for life in general, but also when pregnant. Researchers found that benefits include:

Better weight management. People who regularly exercise in pregnancy may gain 20 percent less weight than their less active counterparts.

Lower risk of gestational diabetes (GDM). People who exercise during pregnancy may also reduce their chances of developing GDM by up to 59 percent.

Lower risk of preeclampsia. Light exercise may reduce the incidence of preeclampsia by 24 percent. Vigorous exercise, on the other hand, may reduce it by as much as 54 percent.

Improved body image. Other studies noted in the 2011 research suggest that people who exercise throughout pregnancy often report a better self-image. Researchers found that sedentary folks often report feeling “fat” or “unattractive.” People who exercise 90 minutes a week or more have a “significantly” more positive body image.

Better mood. Along with this, feelings about body image, hormonal changes, and other shifts make pregnancy a prime time for depression. Exercise may mitigate this by releasing endorphins, which are powerful neurotransmitters that relieve pain and stress.

Protects against lower back pain. Up to 76 percent of pregnant women reported having back pain at some point during their pregnancies. Staying active — particularly focusing on the muscles in the trunk and core — may maintain better back health.

Helps with baby’s development. Babies of people who exercise regularly tend to be longer and leaner. Some studies show that resistance training, in particular, may be especially good in this regard. Beyond that, babies born to those who exercised vigorously during pregnancy actually showed “heightened attentiveness and discipline” when compared to controls.

Helps you power through labor. Along with a lower chance of cesarean delivery and preterm labor, people who do resistance training tend to have shorter active labors.

Overall, researchers have found that exercise has the power to make pregnancy and delivery a bit easier with fewer complications.

Things to focus on when taking on any kind of workout or exercise program in pregnancy:

*Listen to your body. If you are more tired, go easy or take the day off. If you are more nauseous like in first trimester just allow the space to skip workouts and rest.

*Keep hydrated.

*Fuel your body properly. Now isn’t the time for some restrictive diet or a focus on external physique goals. Fuel your body with balanced nutrition which includes healthy proteins, carbs for energy, and healthy fats.

*Option to wear a belly band as your belly grows for extra support.

*Don’t hold your breath. Ensure you are breathing to avoid increased abdominal pressure.

*Current recommendations state that you shouldn’t exercise lying on your back because of the risk of vena cava, low blood pressure and reduced cardiac output. There is insufficient evidence to tell for sure if exercising on your back is safe or if you should avoid it. Good practice, especially after week 16 of your pregnancy, might be to exercise seated, standing, or lying on your side instead. When you exert yourself lying on your back, your uterus can reduce the blood flow back to the heart, leading to decreased cardiac output. During last trimester, it’s probably better to avoid any such risks.

*Enlist in the help of a professional. Just like you have medical care providers, why not find someone to help you with programming that have credentials and experience supporting pre and post-natal fitness.

What Types of Exercise Should I Avoid When I’m Pregnant?

I had a client once who asking me “Can I still go to Boxing now that I’m pregnant?” My response was “did you do it before you were pregnant?” and “Is this the boxing like kickboxing classes, or are you going full Hilary Swank in Million Dollar Baby or UFC fighting?” I wouldn’t recommend getting into the ring with Mike Tyson, but the boxing classes that are non-combat can be amazing during pregnancy (if you did it before, clear it with medical provider, and it doesn’t involve getting hit, hit the bag though!)

Basically, if it involves an increased risk of injury, don’t do it.

*Contact sports like ice hockey, football, and boxing

*Sports where you risk falling, like off-road cycling, horseback riding, mountain climbing, and downhill skiing

*Skydiving

*Scuba diving

*High-altitude activities, unless you live at a high altitude and are used to it

*Lifting weights while pregnant is generally safe, but avoiding 1RM all-out efforts is likely a good idea.

To sum it up:

Physical activity and strength training during pregnancy are associated with minimal risks while offering many benefits for healthy women.

Try to make lifting weights or some other form of strength training part of your routine at least twice per week. Train all your major muscle groups, but focusing a bit on your core muscles, meaning your abs and low back, is a good rule of thumb.

As long as no medical conditions contraindicate lifting weights while pregnant, it’s not only a risk-free activity but a beneficial and healthy one, both for you and your baby. If strength training is already part of your life, keep doing what you’re doing, and if you haven’t already picked up the weights, now’s a good place to start. If you enjoyed amazing runs on the seawall before you started growing a baby in your belly, continue those runs!

While you know your own body the best, consulting with a medical provider before you start lifting, especially if you’re looking to do some high-intensity work, is helpful. And LISTEN TO YOUR BODY!

Happy Birthing!

Lori