Exercising while pregnant
Can pregnant women exercise while pregnant? YES! Should pregnant women exercise while pregnant? Absolutely! Consult with your OB/GYN but as long as they say it is okay, pregnant women can and should exercise throughout their pregnancy. A lot of research has been conducted proving the benefits of exercise for the pregnant population. A study from 2019 showed that women who were active throughout their pregnancy are less likely to have low back pain, pelvic floor dysfunction and lumbopelvic pain. The research found in an article in 2020 states that pregnant women who exercise are less likely to suffer from post-partum depression, are more likely to have a better health-related quality of life and have lower odds of tears and episiotomies during birth. Another article from 2021 found that mothers who were physically active during pregnancy experienced a shorter duration of active labor. Undoubtedly, pregnant women need to be active but the next question is how?
Pregnant women can be physically active in any way they choose as long as they have first consulted with their physician. If you already exercised regularly before getting pregnant, it is safe to continue with that exercise program. If you do not usually exercise, it is great to start with some low intensity exercise such as walking, yoga or pilates. We have some great examples of some movements you can try at home to begin to move your body while pregnant.
Side Bridge on Knees
Start on your side with knees bent at 90 degrees, the supporting elbow should be in line with the shoulder, elongate the spine and hold for about 20 seconds
The side bridge is a great way to work the core and back muscles without increasing the pressure on the abdomen
https://www.youtube.com/watch?v=yaTOZZcwriI
Glute Bridge
Start on your back with your knees bent and feet on the floor, arms are lying at your sides, press your hips up towards the ceiling
This can be done with repetitions or a static hold
This exercise activates the glute muscles while keeping the spine in a neutral position
https://www.youtube.com/watch?v=dx3YeOVJjAE
Squats
This can be a body weight squat or add some dumbbells for more resistance
This is a great way to work the muscles of the pelvic floor while pregnant
Cat/Cow
Start on hands and knees, let the belly hang and shoulders relax, arch the back then reverse to a flexed position, move the head along with the spine
This exercise is great for swelling in the feet and legs and releases pressure of the belly on the legs that can occur while seated or standing
https://www.youtube.com/watch?v=rb71ZJga3C4
Try these exercises at home or come in to Focus on Health for chiropractic care and functional fitness as your pregnancy progresses!
Sources:
Davenport, M. H., Marchand, A. A., Mottola, M. F., Poitras, V. J., Gray, C. E., Jaramillo Garcia, A., Barrowman, N., Sobierajski, F., James, M., Meah, V. L., Skow, R. J., Riske, L., Nuspl, M., Nagpal, T. S., Courbalay, A., Slater, L. G., Adamo, K. B., Davies, G. A., Barakat, R., & Ruchat, S. M. (2019). Exercise for the prevention and treatment of low back, pelvic girdle and lumbopelvic pain during pregnancy: a systematic review and meta-analysis. British journal of sports medicine, 53(2), 90–98. https://doi-org.bigbrother.logan.edu:2443/10.1136/bjsports-2018-099400
Rodríguez-Blanque, R., Aguilar-Cordero, M. J., Marín-Jiménez, A. E., Menor-Rodríguez, M. J., Montiel-Troya, M., & Sánchez-García, J. C. (2020). Water Exercise and Quality of Life in Pregnancy: A Randomised Clinical Trial. International journal of environmental research and public health, 17(4), 1288. https://doi-org.bigbrother.logan.edu:2443/10.3390/ijerph17041288
Watkins, V.Y, O’Donnell, C. M., Perez, M., Zhao, P., England, S., Carter E.B., Kelly, J.C., Frolova, A., Raghuraman, N. (2021). The impact of physical activity during pregnancy on labor and delivery. American Journal of Obstetrics & Gynecology. https://www.ajog.org/article/S0002-9378(21)00604-9/pdf