Should You Exercise During Pregnancy?

Sep 13

The short answer? YES and ABSOLUTELY!

There are old, and I mean ancient, myths about exercise in pregnancy that still float around that could evidently still use debunking! I still get asked about this regularly, so let’s set the record straight!

MYTH: Don’t exercise in pregnancy if you aren’t already physically active.

TRUTH: While it is encouraged not to pick up an entirely new sport or activity when pregnant, continuing with physical activity OR easing into a safe exercise routine is HIGHLY recommended.

MYTH: Exercise during pregnancy is unsafe.

TRUTH: Exercise during pregnancy does not cause miscarriage.

Exercise during pregnancy is safe unless there are specific risk factors or issues to consider. We of course suggest working with trained professionals such as our team to make sure you are on the right track.

Exercise during pregnancy is considered a front line defence against many pregnancy related complications!

MYTH: Core exercise during pregnancy is not advised and will cause abdominal seperation

TRUTH: Having a strong and functional core throughout pregnancy is not only highly advised but will also help prepare you for labour, delivery and postpartum. Learning how to use your core in addition to learning how to use your BREATH with your core are skills we believe are must haves!

MYTH: I should wait until later in pregnancy to exercise.

TRUTH: In our opinion, the sooner the better! Occasionally morning sickness might prevent you from starting early however, the more time you have to learn and practice breath patterns, pelvic floor work, release work, maintenance of strength etc the more prepared you will be for BIRTH day!

We have clients start working with us as early as positive pregnancy test! And typically right through till delivery!

Once you have your baby, there is some natural down time that occurs where you will be losing some strength. This is NECESSARY. We believe having a strong pregnancy and heading into postpartum with maintained strength is of great benefit and will allow you to recover and return to exercise, should you choose, in a stronger state than had you not exercised at all.

TRUTH: According to the Society of Obstetricians and Gynaecologists of Canada, the benefits of exercising at anytime during pregnancy include:

Helping your body be strong and fit for labour, birth and postpartum
Helping you sleep better
Helping to control pregnancy related weight gain if necessary
Boosting your mood and your energy level
Helping with constipation
Reducing backache
Reducing the likelihood of getting gestational diabetes

Pregnant people should accumulate at least 150 minutes of moderate intensity physical activity each week. If you were not active before becoming pregnant, start slowly and increase the duration of exercise gradually. In some situations, your doctor or midwife will let you know if exercise is not recommended (see below). As with all exercise, find something you enjoy doing and find a friend to join you!

Contraindications to exercise during pregnancy:

Ruptured membranes
Preterm labour
Uncontrolled high blood pressure
Weakened cervix
Growth-restricted fetus
Preeclampsia
Multiple pregnancy of triplets or more
Placenta previa after the 28 th week
Vaginal bleeding in the 2nd or 3rd trimester
Severe anemia
Other diseases (uncontrolled type 1 Diabetes, thyroid disease, heart disease, lung disease)

At The Motherhood Project we believe in holistic health. Exercise is just one facet of what we recommend during pregnancy. We also suggest, mobility/yoga, meditation, mental health check ins (classes/exercise are great opportunities for this), education, nutrition guidance when necessary and social/emotional support.

We have made it our job, profession and passion to support all areas of pregnancy and postpartum. If you have any questions whatsoever about your experience, please do not hesitate to ask!

Let’s connect! We’d love to chat :)