Maternity Physio's Top Tips To Stay Fit During Pregnancy

Written by Maternity and Pelvic floor Physiotherapist Annakaisa

How to stay fit during pregnancy is a common topic of discussion. While some fit pregnant women find it easy to stay active during pregnancy and even continue workouts up to the last day of their pregnancy, others may feel anxious due to joint pain or discomfort that limits their ability to move.

Common reasons behind hesitance to stay fit and healthy during pregnancy include nausea, various aches, and the fear of harming the baby or themselves. For some, the lack of knowledge about safe and effective ways to exercise while pregnant can be discouraging. Understanding how to stay fit during pregnancy safely can provide energy and wellness benefits for the body throughout all three trimesters.

Staying Active During Pregnancy Was Challenging

I have always been a person to whom exercising is a significant part of my identity, but being pregnant made it challenging to stay active with my growing belly. I had severe ferritin deficiency and nausea during both of my pregnancies until I was halfway through, which drained all my energy and endurance. Thanks to the knowledge I had gained from my profession, I managed to keep myself motivated and hardly gave up on exercising to help me with staying in shape during pregnancy.

Learn more: Effective Ways to Relieve Back Pain during Pregnancy

As a maternity physiotherapist, I understand that exercising during pregnancy is scientifically proven to facilitate better postpartum recovery. Staying fit and pregnant was a goal I aimed for by keeping as active as I could. It often required lots of mental struggles since lying on the sofa was always more tempting than sweating from workouts. Although resting during pregnancy is highly beneficial and recommended, some light exercise can often help increase well-being and turn your thoughts away from nausea. This was also true in my case.

When I was pregnant with my first child, my work was very different from what I’m doing now. In addition to my physiotherapy work, I coached groups and individuals several evenings a week and instructed group exercise sessions. I did my strength training during breaks in between the coaching sessions. Besides, I also did a lot of cross-country skiing during the early winter, as my child’s due date was in the summer.

When I had my second pregnancy, I gave up coaching as my physiotherapy clients and online coaching sessions took up my time. Therefore, I was significantly less active during this pregnancy than in the previous one. My second pregnancy activities consisted primarily of day-to-day tasks and short exercises, which helped me get in shape while pregnant. The good thing is that I also had a two-year-old toddler at home who kept me off the sofa until the evening. I also used a pregnancy support belt during this time, which helped me carry my toddler and walk around when the joint pain kicked in.

Learn more: Why you should wear pregnancy belt during workout

Benefits of Staying Fit While Pregnant

Keeping fit during pregnancy offers many benefits, making this special time even more rewarding. From supporting your physical health to boosting emotional well-being and making labor a bit easier, staying active is an important part of this beautiful journey.

Physical Health

Regular exercise during pregnancy gently supports weight management, helping to reduce the risk of gestational diabetes and hypertension. It also strengthens the cardiovascular system and boosts circulation, which can help ease common discomforts like back pain and fatigue. By keeping fit during pregnancy, the new moms-to-be can more comfortably embrace the beautiful changes their bodies are going through.

Emotional Well-being

Staying active also significantly boosts emotional health. Exercise releases endorphins, enhancing mood and combating anxiety or depression. The sense of accomplishment from completing even the tiniest workouts can also foster your self-esteem and brighten up your day. Movement and mindful breathing can ease stress, reduce morning fatigue, and help you feel more grounded, giving you a peaceful moment to connect with your body and baby amid the day’s demands.

You can also boost your social life through sports by attending group fitness activities. Find out if there are group exercise classes nearby designed specifically for moms-to-be, and who knows, you might even find some new mommy friends while you work up a sweat. If you decide to join a class, it's a good idea to let the instructor know you're pregnant before you begin. This way, they can make any necessary adjustments to the routine to ensure it’s comfortable and safe for you.

Easier Labor and Recovery

Keeping fit during pregnancy not only prepares you for childbirth but can also make labor easier and recovery faster. Studies show that active moms-to-be often experience shorter, smoother labors with fewer interventions and less exhaustion. While being in shape won’t eliminate the pain, it gives you the endurance to power through. 

With improved muscle tone and flexibility, contractions can be more effective, and discomfort may be reduced, making the experience a bit kinder on your body. Plus, being fit helps you bounce back faster after birth, giving you the energy to enjoy those precious first moments with your newborn.

Consulting Your Healthcare Provider

Before embarking on any new exercise routine, it's essential to consult with your healthcare provider. Whether you’re planning to keep fit while pregnant or considering specific activities, your doctor or midwife can offer valuable insights tailored to your individual health needs.

A thorough assessment of your overall health is crucial, as every pregnancy is unique. Your healthcare provider will consider factors such as your medical history, any existing conditions, and your current fitness level. They can help identify any potential risks and provide personalized recommendations that ensure your safety while staying active.

Consulting with your healthcare provider can boost both your well-being and confidence in exercising during pregnancy. With their support, you’ll be able to follow a fitness routine that promotes your health and supports your baby’s development. For additional support, you can also reach out to Lola&Lykke's Maternal Advisory Service, where our experts provide free, private guidance tailored to your needs.

Safe and Effective Tips to Staying in Shape While Pregnant

1. Try to Move During the Day

If you find the sofa calling every time you plan to exercise, building a routine of daily movement can help you stay active and healthy. Walk or cycle to work whenever possible. If your commute is too long for walking the whole way, get off the bus a few stops early to add some steps. If you have a toddler or older child at home, consider walking them to daycare or school rather than driving. Did you know that regular day-to-day movement can be more effective than only having a few intense workout sessions each week?

2. Fit in Exercise in Short Bursts

Short sessions add up quickly! Exercise doesn’t always need to mean a long workout at the gym. You can fit in a 20-minute body-weight workout during your lunch break or a quick 15-minute stretch session before a bath. Even walking around the block after some gardening counts. When you incorporate small activities into your daily routine, your overall activity level will increase significantly without you even realizing it.

3. Try a 10-minute “Trial Run”

For moms-to-be who love running, pregnancy doesn’t mean packing away your sneakers! If you’re feeling tired, try a quick 10-minute “trial run” to test the waters. After that, check in with yourself—if you feel energized, keep going! And if you're still tired? Just rest up; you tried, and that’s what counts. Often, getting started is the hardest part, but once you’re moving, you might find a new burst of energy.

4. Embrace Prenatal Yoga

Prenatal Yoga is one of the safest forms of exercise you can do while pregnant, as it helps improve flexibility, relieve joint pain, and boost energy. Yoga is especially ideal for the first two trimesters and offers gentle stretching that prepares your body for childbirth, while also supporting mental wellness through relaxation techniques. Just be sure to choose safe poses recommended for pregnancy, and always listen to your body for comfort.

5. Try Swimming or Stationary Cycling

Low-impact activities like swimming or stationary cycling are great exercise options to stay fit and pregnant. Both are safe for reducing pressure on the joints and can be particularly helpful if you experience swelling or body aches. These exercises are easy on your weight-bearing joints, like your hips and knees, and allow you to maintain cardiovascular health while staying active during pregnancy.

Learn more: Pelvic Floor Massage: A Comprehensive Guide to Improve Pelvic Health

Embrace Your Journey

Staying in shape during pregnancy is not just a myth, it’s a wonderful opportunity to nurture both your body and mind! However, the best way to stay fit during pregnancy is through exercise you enjoy. It's all about finding activities that resonate with you, whether that's prenatal yoga in the morning, a refreshing swim, or gentle walks.

Remember to eat nutritious foods, stay hydrated with plenty of water, and prioritize good sleep—these elements are vital for your overall wellness. Don't shy away from using pregnancy-safe products that support your body, like a pregnancy support belt or moisturizing lotions for your skin.

The key to stay fit and healthy during pregnancy is finding a routine that suits your pre-pregnancy fitness level, health, and comfort. Consult your healthcare provider to ensure that your exercise plan is safe and medically sound, and keep an eye on added sugars in your diet. Embracing an active lifestyle during pregnancy not only helps you stay in shape but also promotes emotional well-being, eases common symptoms, and may even speed up postpartum recovery. However, always follow your physician's advice, especially if bed rest is necessary, and most importantly, listen to your body! 

After your baby arrives, you can gradually return to activity, building strength and enjoying the bond with your newborn as you continue your fitness journey. If you have questions or need support, don't hesitate to contact Lola&Lykke's Maternal Advisory Service—a safe, nonjudgmental resource, completely free of charge!

Learn more: Nutrition Tips to Be Healthy

FAQs

1. Can I continue running during pregnancy?

If you weren't running before your pregnancy, doctors recommend not starting a running routine now. However, if you have a pre-existing running routine, you may be able to continue during pregnancy, as long as you listen to your body and adjust your pace as needed. It’s important to consult your healthcare provider before continuing high-impact activities like running, and as your pregnancy progresses, consider gentler exercises such as walking or swimming. Always remember to stay hydrated and prioritize your safety throughout this beautiful journey.

2. Is it safe to do abdominal exercises during pregnancy?

Abdominal exercises can be safe during pregnancy, particularly if you focus on exercises that strengthen the core without putting undue pressure on your abdomen. Safe options include pelvic tilts and modified crunches. It's essential to avoid traditional sit-ups and exercises that may cause strain. Learning how to stay fit during pregnancy involves selecting safe and effective workouts that promote core stability, which can help alleviate back pain and prepare your body for labor.

3. Can I lift weights while pregnant?

Yes, you can lift weights while pregnant, but it's crucial to adjust your routine based on how you're feeling. Resistance training can be a safe way to get in shape while pregnant, as long as you focus on lighter weights and proper form. Stay active during pregnancy by incorporating strength training exercises that target major muscle groups while avoiding any exercises that require you to lie flat on your back after the first trimester.

4. What exercises should I avoid during pregnancy?

While staying active during pregnancy is important, some exercises should be avoided for safety reasons. These include high-impact activities, exercises that involve lying flat on your back after the first trimester, and any movements that risk falling. Additionally, avoid exercises that require excessive twisting or balancing. Learning how to stay fit during pregnancy means choosing safe and comfortable workouts that adapt to your changing body.

Annakaisa, Maternity and pelvic floor physiotherapist, Maternity personal trainer, and A mother of two