Exercise during pregnancy was once considered unsafe. In fact, “The American College of Obstetricians and Gynecologists (ACOG) only released its first set of official recommendations for prenatal exercise in 1985” (The Cut, 2024). Before that, pregnant women were advised to avoid exertion in order to protect their health and the baby, as medical professionals believed that physical activity could lead to complications, or even miscarriage. This cautious approach stemmed from a complete lack of research and understanding. Today. “studies of women who exercise during pregnancy have shown benefits such as decreased gestational diabetes mellitus, caesarean birth and operative vaginal delivery, and postpartum recovery time” (ACOG, 2023).

The Nielsen Fitness team of in-home and virtual personal trainers works with prenatal clients every day. Read on to learn our top tips for expecting moms.

Staying Fit and Healthy During Pregnancy

WELLBEING

Regular exercise improves and maintains your overall health, which can make the body more resilient to the demands of pregnancy. This is especially beneficial when programming is developed by an experienced in-home or virtual personal trainer. When your muscles are strong, especially those in the core and pelvic floor, they provide better support for the baby. Strong muscles also help maintain good posture, reducing the common pregnancy symptom of back pain. On top of this, boosting your cardiovascular fitness will improve your stamina, making everyday activities easier and reducing fatigue. Lastly, pregnancy is an emotional rollercoaster due to hormonal changes. Exercise releases endorphins and promotes better sleep, which can help reduce stress, anxiety, and symptoms of depression.

WEIGHT & COMPLICATIONS

Of course, gaining weight during pregnancy is normal. However, excessive weight gain can lead to complications like gestational diabetes or hypertension. A smart fitness program can help manage your weight to ensure it stays within the recommended range. Exercise can also lower your risk of developing conditions like preeclampsia, a potentially dangerous complication characterized by high blood pressure.

LABOUR, DELIVERY, & RECOVERY

Women who exercise during pregnancy often experience shorter labour times and are less likely to require medical interventions. Stronger pelvic floor muscles, improved stamina, and better pain tolerance are some of the key benefits that can make labour more manageable. Women who

stay active during pregnancy also tend to have an easier time postpartum: exercise helps maintain muscle tone, strength, and cardiovascular health, which can speed up recovery after childbirth.

OUR TIPS

“If you have never exercised regularly before, you can safely begin an exercise program during pregnancy after consulting with your doctor. Do not try a new, strenuous activity. Walking and swimming are considered safe to begin when pregnant. The CDC recommends at least 30 minutes of moderate exercise per day for 5 days a week unless you have a medical or obstetric complication” (Web MD, 2023). Low-impact exercises like walking, swimming, smart weight- training, and prenatal yoga are ideal during pregnancy. These activities are gentle on the joints and provide a workout without putting excessive strain on the body.

Pregnant women are more prone to overheating and dehydration, so it’s essential to drink plenty of water and exercise in a cool environment. Wearing breathable clothing and avoiding outdoor workouts during peak sun hours can also help.

If you feel dizzy, short of breath, or experience any unusual symptoms, it’s important to stop and rest. The body’s needs change throughout pregnancy, so it’s vital to adjust your exercise routine accordingly. Activities that involve a high risk of falling, contact sports, or those that require lying flat on your back after the first trimester should be avoided. The focus should be on maintaining fitness, not on achieving new athletic goals. If you’re nervous about working out on your own, our in-home personal trainers in Toronto, Hamilton, Collingwood, London, and Ottawa can work with you in the comfort of your own space.

OUR FAVOURITE PRENATAL EXERCISES

• Modified Side Planks: Side planks target the entire core to support the spine while maintaining alignment. This is especially important during pregnancy, as a growing belly shifts your center of gravity. Lie on your side with your knees at a 90° angle and your elbow on the ground below the shoulder. Brace your core before lifting your hips up and forward to form a straight line from your nose to your knees. Hold this position for three sets of 15 seconds, then repeat the process on the other side.
  
  
• Wall Sits: Wall sits primarily target the quadriceps, hamstrings, and glutes. Strengthening these muscles helps support the additional weight of pregnancy and prepares your body for labour. Begin standing with your lower back against the wall. Walk your feet out and lower your butt down until your knees are at 90°, or as close to 90° as possible without feeling like you’re going to fall. Aim to hold this position for 2-3 sets of 30 seconds.
  
  
• Wall Push-Ups: Wall push-ups target the chest, shoulders, and triceps, helping to maintain upper body strength during pregnancy. Stronger upper body muscles can help with the physical demands of carrying a baby and performing daily tasks. Stand arm’s length away from a wall with your feet shoulder-width apart. Place your hands on the wall at chest height, slightly wider than shoulder-width apart. Engage your core and keep your body straight as you bend your elbows. Lower yourself until your nose is close to the wall, then push to return to the starting position. Aim for 2-3 sets of 10-15 reps.

• Step-Ups: Step-ups target the quadriceps, hamstrings, and glutes. Stand behind a bench or step with a braced core. Lift 1 foot to place it firmly on the step, then pull yourself up to a standing position by squeezing your legs and glutes. Reverse the motion to stand back on the floor. Aim for 2-3 sets of 10-15 reps per leg, and hold weights to increase the challenge.
  
  
• Standing Band Rows: Rows target the muscles of the upper back, including the rhomboids, trapezius, and lats. Strengthening these muscles helps support better posture while reducing back pain. Start by securing a band to a stable anchor at about chest height. Stand facing the anchor with your feet shoulder-width apart, holding the band in both hands. Step back until there’s tension on the band, then bend your knees slightly and engage your core. With your palms facing in, pull the band towards yourself, keeping your elbows close to your body and squeezing your shoulder blades together. Slowly release the tension as you return back to the starting position. Aim for 2-3 sets of 10-15 reps.

FINAL WORDS

Exercising during pregnancy is a great way to maintain your health while preparing the body for childbirth and recovery. Following a safe exercise program as recommended by an in-home or virtual personal trainer will benefit both you and your baby. As always, consult with your healthcare provider before booking your free first workout, here!