Is It Safe to Work Out During Pregnancy? Yes, Here's how!

First of all—congrats, mama!

You and your growing little one are embarking on an exciting journey filled with joy and excitement. With numerous advice coming from all directions, you might be wondering is: Can I still work out during pregnancy? The answer is a big YES.

Exercising while pregnant is a good idea and can be incredibly beneficial for you and your baby. Regular physical activity helps support your body as it undergoes significant changes, improving strength, flexibility, and overall well-being. It is crucial to find physical activities that resonate with you and encourage consistency in your workouts. So, let’s break it down and tackle some common questions and concerns about staying active throughout those nine amazing months.

Can I Still Lift Weights While Pregnant?

Absolutely! If you've been lifting before pregnancy, there's no need to stop. Listen to your body and make sure to talk to your doctor and inform them with your intentions and see if they will give you the green light. 

You can continue strength training through all trimesters, with a few adjustments to your routine as you progress. Your body is doing some next-level work, so being mindful of how you’re feeling is key. A solid prenatal fitness program will help you maintain strength, improve posture as the bump grows, and even prepare you with childbirth.

The myth that pregnant women can’t lift weights is just a myth! Listen to your body, and don’t hesitate to reduce the weight or modify movements as your belly grows. Lifting can actually help with the added strain pregnancy puts on your body. Plus, strong muscles will help you carry the diaper bag, baby carrier, and anything else parenthood throws at you. 

The Dreaded Lying on Your Back Question

You've probably heard the advice to avoid lying on your back, especially as you get further along in your pregnancy. But here’s the thing: lying on your back is not necessarily off-limits! As your uterus grows, it can press on the inferior vena cava, a major vein that carries blood from your lower body to your heart. This pressure can reduce blood flow and lead to dizziness or light-headedness.

However, many women can comfortably lie on their backs for short periods during workouts, even in the third trimester. The key is to monitor how you feel. Roll to your side or prop yourself up if you start feeling dizzy or uncomfortable.

And if you're still concerned, you can always modify your exercises by doing them on an incline. Stay safe and comfortable while working out without lying flat on the floor by propping yourself up with pillows or using an incline bench.

Here’s what to keep in mind:

• Watch for symptoms: Pay attention to how your body feels when lying on your back. If you feel dizzy, short of breath, or light-headed, adjust your position.
• Short durations are okay: Lying on your back for quick exercises like glute bridges or stretches is usually safe, as long as it's brief.
• Try incline modifications: Keep your upper body elevated to reduce pressure on your vena cava. You can use pillows or an incline bench for support.
• Consult your doctor: Always check in with your healthcare provider for guidance specific to your pregnancy.

And remember, if you’re worried about lying on your back, just keep in mind that you won’t float away! A little adjustment here and there, and you can stay safe and comfortable while still enjoying your workout.

Benefits for You and Baby

Staying active during pregnancy has some major pregnancy workout benefits for both you and your little one! Research shows that engaging in regular exercise programs can:

• Boost your mood and energy levels: Those hormones can be a rollercoaster, so staying active helps keep you feeling balanced.
• Improve circulation: This can help reduce swelling in your legs and feet.
• Strengthen muscles: Prepares your body to help with delivery and facilitates quicker post-partum recovery.
• Support your baby’s development: Regular exercise programs may contribute to a healthier birth weight and better brain development. Cool, right?

Additionally, staying active helps reduce common discomforts like back pain and swelling, making day-to-day activities more manageable. And let’s not forget that working out can help you sleep better, something you’ll be thankful for as pregnancy progresses.

Exercise Tips for a Healthy Pregnancy

To ensure you reap these benefits safely, here are some essential exercise tips for a healthy pregnancy:

• Listen to Your Body: As your body undergoes significant changes, it's crucial to listen to it. You may need to slow down and listen to your body. If you find yourself breathless while talking, you might be exerting yourself too much.
• Warm-Up and Cool Down: Remember that exercise does not have to be strenuous to be beneficial.  Always warm up before exercising and cool down afterward to prevent injuries and promote flexibility.
• Stay Active Daily: Aim for at least 30 minutes of moderate exercise each day, such as walking. If that feels challenging, any amount of movement is better than none.
• Hydrate: Drink plenty of water before, during, and after exercise to stay hydrated.
• Know Your Limits: If you were not active before becoming pregnant, avoid jumping into strenuous exercises. Instead, gradually introduce bodyweight exercises or low-impact activities.
• Exercise Safely: Opt for exercises that do not have a risk of falling, like swimming or walking. Swimming can be especially beneficial as the water supports your increased weight and helps relieve pressure on your joints.

What Types of Exercises Are Safe?

Now that we've cleared up the myths about lifting weights and lying on your back, let's look at safe exercises during pregnancy. These exercises are not only safe, but are also highly beneficial.

• Strength training: Like we mentioned, weight lifting is totally doable with a few modifications as needed. This will help you build muscle and boost endurance for the amazing journey ahead.
• Walking: This is one of the easiest and most effective pregnancy exercises you can do! Whether it's a leisurely stroll or a brisk walk, you can enjoy it anywhere and at any time.
• Swimming: Not only is this refreshing, but it's also a fantastic low-impact option that helps you feel weightless. Swimming can also provide relief from any aches while keeping you fit and active as you carry that beautiful baby bump.
• Yoga and Pilates: Embrace the power of these mindful practices! Yoga and Pilates enhance your flexibility and strengthen your core, and offer the perfect dose of relaxation.
• Bodyweight exercises: Get creative and have fun with squats, lunges, and modified planks! These exercises strengthen your muscles and prepare you for the journey of motherhood.

How Often Should I Work Out?

Aim for about 150 minutes of moderate-intensity exercise per week. That might sound like a lot, but it breaks down to just 30 minutes a day, five times a week. Let's face it, growing a baby is exhausting! If you're feeling tired or pressed for time don't hesitate to split it up into shorter sessions.

Don't forget that it's not about pushing yourself to the limit. If high-intensity workouts are your go-to, it’s perfectly fine to take it down a notch. A healthy pregnancy is all about finding the right balance, both physically and mentally. If a 15-minute walk feels like a win for the day, embrace it and celebrate your accomplishment!

Bottom Line

Yes, it is totally safe to work out during pregnancy, and in fact it's beneficial for you and your baby!  Exercise programs help improve your mood, boost your energy levels, and prepare your body for the demands of motherhood. You can continue lifting and stay active throughout all three trimesters as long as you're comfortable and your doctor gives the green light. What's important is to listen to your body as it undergoes changes, make smart adjustments to your workouts when needed.

Whether you’re lifting weights, walking, or practicing yoga, every bit of movement contributes to your overall well-being. Additionally, staying fit can ease common pregnancy discomforts and enhance your sleep quality. Maintaining an active lifestyle during pregnancy is highly beneficial, positively influencing both your physical and mental health, while also supporting your baby’s healthy growth and development.

Remember, mama, you're not just working out! You're building the strength that you will need for this incredible journey ahead. Staying active is one of the most powerful ways to ensure a healthy, happy pregnancy. So keep going - embrace this moment and trust that you've got this.