DO’s and DON’Ts of Fitness and Pregnancy

Before beginning to exercise while pregnant, always get clearance from your doctor, especially if you are new to exercise or have any pre-existing health conditions that may contraindicate exercise.

The DO’s

1. Create a well rounded exercise program which includes strength training AND flexibility training
   • Some strength exercises to try include: mid-row, bridges, pelvic tilts, squatting, kneeling push ups, bicep curls, lunges, sidelying leg lifts
   • Some stretches to try include: hip flexor stretch, quadriceps stretch, mermaid stretch, modified pigeon pose, happy baby pose, childs pose 
   • Use lights weights with multiple repetitions (10-12 reps)
   • Always perform slow gentle stretches, avoid bouncing while in a stretch position
   • Hold stretches for 15-30 seconds
   • Discontinue any stretch if it is painful!

2. Always perform a quick warm up before exercising and a quick cool down afterwards
   • Walking, swimming or using the stationary bike for 5-10 minutes 
   • Cool down should include stretches and cardiovascular activity

3. Aim to exercise 3 days per week
   • Start slow, begin with as little as 5 minutes a day
   • Add 5 minutes each week until you can stay active for 30 minutes a day

4. Maintain proper hydration
   • Drink 1/2 your body weight in ounces per day. Drink plain clear water where possible.
   • Start drinking water 30-45 minutes before exercising. Continue to hydrate with small sips throughout your exercise routine.

5. Exhale as your exert – every time!
   • As you exhale, your abdominal muscles should tighten slightly
   • Think hugging your baby 
   • The cue of “exhale and pull your belly to spine” helps to engage the inner abdominals

The DON’T’s

1. Use your heartbeat to measure exertion
   • Instead try the talk test! – you should be able to hold a conversation while exercising without being out of breath

2. Push through dizziness, nausea or lightheadedness
   • Do not over exert yourself – listen to your body for signs to stop and modify
   • If symptoms persist contact your medical provider 

3. Lie flat on your back after the first trimester
   • Keep your upper body/trunk elevated when performing mat/floor exercises. Use pillows/support/bolsters where necessary

4. Work out in high heat environments
   • Avoid saunas and humid/hot environments

5. Exercise until the point of exhaustion
   • Exercise should be light to moderate intensity

When to see a Pelvic Floor PT

As your body changes, a workout might feel good one week and not so good the next. If it hurts or doesn’t feel quite right, modify or replace instead of pushing through. While these Do’s and Don’t’s are meant to help guide you, every pregnancy and every body are different. The alignment of the body will change as pregnancy progresses and some exercises that may feel good in the first trimester need modified for the late second to third trimester periods.

A physical therapist can help create a specific exercise plan based on your strengths and weaknesses. We take into account your medical history and individualized concerns. Here at Body Harmony we offer up to one hour of one on one treatment, we accept insurance and are close to most major subway lines and trains.

References:

1. https://www.acog.org/womens-health/faqs/exercise-during-pregnancy
2. https://www.healthline.com/health/pregnancy/pregnancy-workouts#third-trimester
3. https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-and-exercise/art-20046896