Prenatal Fitness

Congratulations! We are so excited for you and your family and to welcome the newest little Remixer into our Remix community. We wanted to create a resources for our Remix Moms as they navigate exercising while pregnant. *Before you do any type of exercise, it’s always important to make sure you talk with your doctor since all pregnancies are different.

Check out our 45 minute Remix Pre & Postnatal Workshop video below and keep reading for Commonly Asked Questions all about pregnancy and exercise! Read up on the Pre & Postnatal Workshop Notes

Commonly Asked Questions

Is it safe to exercise during pregnancy?

If you are healthy and your pregnancy is normal, it is safe to continue or start regular physical activity. Physical activity does not increase your risk of miscarriage, low birth weight, or early delivery. However, it is important to discuss exercise with your obstetrician or other member of your health care team during your early prenatal visits

What are the benefits to exercising during pregnancy?

  • Reduces back pain

  • Eases constipation

  • May decrease your risk of gestational diabetes, preeclampsia, and cesarean delivery

  • Promotes healthy weight gain during pregnancy

  • Improves your overall general fitness and strengthens your heart and blood vessels

  • Helps you to lose the baby weight after your baby is born

How much should I exercise during pregnancy?

Ideally, pregnant women should get at least 150 minutes of moderate-intensity aerobic activity every week. An aerobic activity is one in which you move large muscles of the body (like those in the legs and arms) in a rhythmic way. Moderate intensity means you are moving enough to raise your heart rate and start sweating. You still can talk normally, but you cannot sing.

If you are new to exercise, start out slowly and gradually increase your activity. Begin with as little as 5 minutes a day. Add 5 minutes each week until you can stay active for 30 minutes a day.

If you were very active before pregnancy, you can keep doing the same workouts with your obstetrician’s approval. However, if you start to lose weight, you may need to increase the number of calories that you eat.

What types of exercise should I avoid?

While pregnant, avoid activities that put you at increased risk of injury, such as the following:

  • Contact sports and sports that put you at risk of getting hit in the abdomen, including ice hockey, boxing, soccer, and basketball

  • Skydiving

  • Activities that may result in a fall, such as downhill snow skiing, water skiing, surfing, off-road cycling, gymnastics, and horseback riding

  • "Hot yoga” or “hot Pilates,” which may cause you to become overheated

  • Scuba diving

  • Activities performed above 6,000 feet (if you do not already live at a high altitude)

Are there warning signs that I should stop exercising while pregnant?

Whether you’re a seasoned athlete or a beginner, watch for the following warning signs when you exercise. If you have any of them, stop and call your obstetrician:

  • Bleeding from the vagina

  • Feeling dizzy or faint

  • Shortness of breath before starting exercise

  • Chest pain

  • Headache

  • Muscle weakness

  • Calf pain or swelling

  • Regular, painful contractions of the uterus

  • Fluid gushing or leaking from the vagina

Resources

American College of Obstetricians and Gynecologists

Danika Viola Occupational Therapist Flourish Pelvic Health & Wellness