Can/should you exercise while pregnant?

The simple answer to that question is YES! But there are further details you need to know before you begin or continue to exercise. Which we will go over those details in this article. Be warned though. If you post yourself working out on social media you will most likely get comments telling you that you shouldn’t be doing that.

What about the baby?

That is way too much weight that you are lifting?

That’s the first warning. People will judge you and tell you that you shouldn’t be exercising, because society tells us that we should sit on our butts for 9 months and do nothing but take care of the baby and not do anything to put the baby at risk. I’m here to tell you that, yes you can exercise while pregnant and while protecting yourself and your baby the whole time. I’m going to tell you exactly how to do it safest way possible for you and your baby.

First off, let’s go over why you should be exercising even when you are in the third trimester THE BENEFITS:

  • Reduce pregnancy discomfort
  • Improved sleep
  • Stress relief
  • Increase fitness levels for labor
  • Weight control
  • Speeds postnatal recovery
  • Fights pregnancy fatigue
  • Helps prevent gestational diabetes
  • May increase chances of a quicker, easier labor
  • Makes you feel wonderful

Now you might not see all of these benefits and might find some other benefits for yourself. These are just the common ones mentioned by women who exercised while being pregnant. I know from my personal pregnancy that I saw at least half of these benefits and I worked out all the way up until I delivered my son in May 2018

The benefits I saw the most were:

  • Stress relief
  • Increase fitness levels for labor
  • Weight control
  • Speeds postnatal recovery
  • Fights pregnancy fatigue
  • Made me feel absolutely wonderful

Now there are some WARNING SIGNS you need to be aware of, while you exercise and if you experience any of these signs or symptoms immediately STOP exercising and call your doctor.

  • Vaginal bleeding
  • Painful contractions that occur regularly
  • Amniotic fluid leakage
  • Dizzy feeling
  • Headaches
  • Breathing trouble
  • Chest pains
  • Muscle weakness that cause balance and coordination
  • Swelling or pain in one or both calves

So what are some things you need to be aware of when you are exercising while being pregnant? There are a few things throughout each trimester that you should start adjusting.

Trimester 1: During trimester 1 you don’t really need to change a whole lot. Besides listening to your body. Maybe taking extra rest. You’re going to be fatigue and maybe have some morning sickness so if you can’t get a workout in because you’re tired or sick don’t worry about. Get some rest and take care of yourself and your baby.

Trimester 2: During trimester 2 is when you need to start making some adjustments. First one is stay off your back. Do all exercises you normally do on your back, on an incline. Absolutely no crunches for the rest of your pregnancy. There are better core exercises to do than crunches. Last one when you get up out of bed, off the couch or anywhere from a lying position don’t use your core to get up. Roll to your side first to get up.

Trimester 3: During the last trimester the main thing you want to watch is your balance. As your belly grows it can really cause an unbalanced feeling and you might lose your balance easier

and don’t want to fall. I would also recommend no jumping exercises during the third trimester.

When you go to your prenatal appointment and you ask you doctor about exercising, they will most likely say just keep doing what you’ve been doing. You now know that’s not 100% true. There adjustments that need to made throughout your pregnancy to keep you and your baby safe.



    Here is a trimester-specific breakdown of considerations that might affect the decisions you make about exercise throughout your pregnancy.

  2. stilisthome

    Continuing to workout during the second trimester can help you avoid common pregnancy complaints (such as back pain and constipation) and boost your confidence as you navigate all of the changes happening in your body.

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