The Dos and Don’ts of Exercising During and After Pregnancy

Pregnancy comes with a slew of physical changes. While eating for two is the most popular adjustment that expectant mothers must make, moving for two is just as important for the body.

But your beloved exercise routine needs to change during and after pregnancy. Doctor of physical therapy Caitlyn Tivy, PT, DPT, OCS, Medical Advisor at Aeroflow Breastpumps, gives us the formula for working out through all three trimesters and beyond to help new and expectant mothers stay active safely.

Please note: The contents of this article are not intended to substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a physician or other qualified healthcare provider before starting a new routine.

Do: Stay active.
Dr. Tivy dispels the myth that most pregnant people can only engage in very mild exercise. “Active or moderately active individuals can often continue their normal activities well into pregnancy.” She also encourages previously inactive pregnant individuals to adopt an exercise routine. “Moderate-intensity exercises like brisk walking, swimming, and cycling are safe and beneficial.”

Don’t: Engage in high-impact activities if they cause discomfort.
While most women can continue their pre-pregnancy workouts during the early stages, high-impact activities like running or jumping aren’t safe for everyone as pregnancy progresses. Dr. Tivy suggests pausing these activities if they cause pelvic girdle pain, discomfort, or urinary leakage. If this occurs, consult a pelvic physical therapist who can suggest modifications or advise on when it might be better to stop altogether.

Do: Modify exercises that involve lying on your back.
Exercises that require lying on your back can become problematic, particularly in the second or third trimesters. “The weight of your growing baby can compress a large vein that returns blood to the heart,” she says. Dr. Tivy advises limiting time spent in this position to three to five minutes and moving out of it immediately if you start feeling faint, dizzy, or nauseous.

Don’t: Exercise in extreme heat or engage in high-risk activities.
“Pregnancy reduces the body’s tolerance to heat, which can be dangerous for the developing fetus,” Dr. Tivy explains. She also says activities with a high risk of falls or abdominal trauma, such as advanced mountain biking or boxing, should be avoided during this time.

Do: Focus on strengthening the core and pelvic floor.
Post-baby, Dr. Tivy highly recommends “initial strengthening with isolated muscle exercises such as pelvic floor exercises, abdominal bracing, and deep core activation exercises.” As you progress, you can incorporate more complex exercises for hip muscles, glutes, spine stabilizers, and broader leg and arm muscles.

Don’t: Rush back to high-impact activities.
Even if you were a gym rat before and during pregnancy, Dr. Tivy warns that high-impact activities like running or jumping are a no-go for at least 8 to 12 weeks postpartum. Jumping (pun intended) back too soon can increase the risk of injury and delay your overall recovery.

Do: Return to low-impact cardio.
Focus on cardiovascular health should still be a priority. “Brisk walking or walking on hills is a safe, low-impact way to increase heart rate,” Dr. Tivy says. She also suggests swimming as a low-impact option. However, if you’ve had a C-section, wait until your healthcare provider confirms that your incision has fully healed (typically around four to six weeks) before resuming swimming.

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