Pregnancy and Exercise: Building Strength for the Journey

Pregnancy can feel a bit like tackling a big project—some days you’re full of energy, and other days you’re wondering who swapped your shoes for cement blocks. But here’s some good news: staying active during pregnancy can help you feel stronger, more energized, and better prepared for what’s ahead. And no, you don’t need to wrap yourself in bubble wrap—exercise is not only safe for most pregnant women, it’s encouraged!

First, let’s clear up some myths as we work through the facts together:

MYTH #1: Exercise Will Harm the Baby

Nope! Research shows that exercise is good for both you and your little one. If your healthcare provider gives the thumbs up, aim for 150 minutes of moderate exercise per week. That’s about 20-30 minutes a day, 4-7 days a week. Think of it as your daily movement break—except with fewer interruptions and more snack breaks.

MYTH #2: You Should Skip Strength Training

Wrong again. Strength training is your friend. Building muscle, especially in your core, pelvic floor, and glutes, helps support your changing body and prepares you for labor. Just keep the effort at a moderate level—aim for a 4-6 out of 10 on the effort scale. You should be able to chat, but not belt out your favorite songs

MYTH #3: Running is Off-Limits

If you were a runner before pregnancy, you can often keep those feet moving. Adjust as needed, slow down if your body says so, and stay alert for signs to stop (like pain, dizziness, or anything that feels off). New to running? Stick with walking, swimming, biking, or modified yoga/pilates to get your heart pumping.

MYTH #4: You Must Avoid All Core Work

Core strength is key, but you’ll need to modify it. As your belly grows, some exercises (like lying flat on your back) may feel uncomfortable, especially in the later trimesters. Planks, side-lying exercises, and pelvic floor work are safer choices. Listen to your body—it’s the best guide you’ve got.

Trimesters:

First Trimester: Fatigue might hit you like a wave. Rest when you need to, but keep moving when you can.

Second Trimester: You may feel more energized, but your belly is growing. Modify core work and avoid long periods on your back if it feels off.

Third Trimester: You’re nearing the finish line. Lower the impact, shorten exercises on your back, and keep listening to your body.

Know When to Pause: Call your healthcare team if you experience vaginal bleeding, painful contractions, dizziness, chest pain, or anything that makes you question if you should continue.

Final Thought: Pregnancy is tough, but you are tougher. You’re building a little human while proving your own strength. Move in ways that feel good, rest when you need it, and trust that you are resilient—capable of handling this journey and beyond.

Written by Natasha Lohues (PT)

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