Exercise

Both the American Congress of Obstetricians & Gynecologists (ACOG) and the American College of
Nurse-Midwives (ACNM) recommend a minimum of 20-30 minutes of vigorous exercise for healthy
pregnant women three or more days each week.

All exercise should be balanced by periods of purposeful rest, when you allow your body to fully relax.
There may be points in your pregnancy when you are unusually stressed or tired, and crave more sleep. It’s
wise to acknowledge that and adjust your exercise routine accordingly. It’s important to listen to your body
and tune into its needs now, so that when labor starts, you are better able to trust your body.

Where do I start?

If you have never had a regular exercise routine, there is no reason you cannot start now! It’s perfectly safe
to begin exercising in pregnancy, as long as you start small. It is not time to “get in shape,” lose weight, or
start a high-intensity workout. It is time to gradually build strength, endurance, and a little flexibility as you
prepare for labor, birth, recovery, and breastfeeding. It’s a prime opportunity to get to know your body and
begin to build trust in a process that is as old as humanity itself.

If you are already exercising regularly, keep going. It’s safe to continue your normal routine to your comfort
in most cases. In fact, if you were to suddenly stop exercising, that may create problems with constipation,
circulation, and mood. Be mindful of your changing body, and adjust your normal workout routine
accordingly. If you have a personal trainer, coach, or physical therapist, consult them regularly to help you
with this if you have any questions or concerns.

Exercises for Pregnancy

• Walking – At the very least, get outside in good weather, and walk! If you can only manage one exercise, this is the most important one you can choose. It is essentially free, safe, low impact, and there are a multitude of measurable benefits to both you and your baby, especially if you have not had a regular exercise routine before. Work up to a 3 or more 30+ minute brisk walks per week. Benefits include:
  • Helps you stay low-risk: Reduces risk of gestational diabetes, pre-eclampsia, excessive weight gain, preterm birth, labor induction, vacuum/forceps assisted birth, and unplanned cesarean section.
  • Improved mental health: Boosts your mood and reduces stress levels
  • Greater physical comfort: Reduces low back pain by keeping your back muscles strong and preventing stiffness.
  • Better sleep: Any low-intensity exercise (including walking) has a positive effect on sleep in pregnancy.
• Swimming – If you have access to a pool, use it! Just getting into the water, especially later in pregnancy, provides opportunity for low-impact exercise. You can do anything from swimming laps to water aerobics classes.
• Yoga – This is another great option for many pregnant women new to exercise, as you can easily modify the poses as needed. It’s also shown that yoga improves stress levels, and in labor, it is shown to increase comfort, and reduce labor pain. It may even impact labor duration. Join a local in-person class, or search YouTube for prenatal yoga to find something that works for you.
  
• Strength Training – lifting weights in pregnancy can be safe! We strongly recommend finding
  a personal trainer or physical therapist who specializes in pregnancy and postpartum exercise to guide you if you have never done any formal strength training before.
  
• These are not your only options during pregnancy, and I encourage you to find exercises that are easy for you to do, and are fun! Other suggestions include dance of all kinds, zumba, and pilates.

What about Kegels & Squats?

Kegels and Squats are two tools among many that can help you tone your pelvic floor and learn to get comfortable with the sensations of contracting and releasing these muscle groups, which surround your anus, vagina, and urethra, and support the corresponding organs.

For women with a history of incontinence, or a weak pelvic floor, kegels can help tremendously, even
long-term. However, those with an already-tight pelvic floor – lifetime athletes and dancers, for example –
may benefit more from squats (and other exercises), which lengthen and open the pelvic floor, providing a
greater ability to release these muscles completely, which is necessary for labor and pushing.

Here are videos demonstrating both exercises and how to do them during pregnancy.

Other Pelvic Floor Exercises

Though kegels and squats are the most common recommendations for pelvic floor health, they are not the only ones. It is very important to have a supple pelvic floor: not too loose and not too tight. The videos below show both types of exercises for the pelvic floor, and if you’re working on your pelvic floor health, alternate between both types of exercise!