When is the best time for pregnant women to start (and stop) exercising?


Pregnancy is an incredible journey filled with joy, anticipation, and plenty of questions. And one question that often pops up is: “When is the best time for pregnant women to start (and stop) exercising?” Well, you’re in the right place to find some answers. 

In this article, we’ll dive into the wonderful world of staying active during pregnancy, emphasising the importance of exercise, when to start, and when to take a breather. So, let’s lace up those sneakers and get moving!

The benefits of exercise during pregnancy

Before we get into the nitty-gritty details, let’s take a moment to appreciate the many benefits of maintaining an active lifestyle throughout your pregnancy. Regular physical activity can:

a. Boost your mood 

As you may have noticed, pregnancy hormones can make you feel like you’re on a rollercoaster. Exercise releases those feel-good endorphins, helping you ride the pregnancy waves with a smile.

b. Improve your energy levels 

Growing a tiny human is no small feat! Exercising can help combat fatigue and give you extra energy to power through your day.

c. Promote better sleep

Ah, the elusive good night’s sleep. Exercise can help tire you out (in a good way), making it easier to catch those precious Zs at night.

d. Prepare you for childbirth

Labour is like a marathon, and you, my friend, are the star athlete. Staying active during pregnancy can help build endurance, strength, and flexibility, which can come in handy when it’s time to bring that bundle of joy into the world.

Getting started: When to begin exercising during pregnancy

Now that we know exercise is a pregnancy superhero, you might be wondering when to kick-start your workout routine. 

Here’s the lowdown:

a. Consult your healthcare provider 

Before you channel your inner Wonder Woman, it’s important to have a chat with your healthcare provider. They know you and your baby best and can provide personalised advice based on your medical history.

b. Generally, it’s safe to start

If you had an active lifestyle before pregnancy and have a healthy pregnancy, you can typically begin exercising right away. Hooray! Just remember to listen to your body, take it slow, and gradually increase the intensity as you feel comfortable.

c. Modifications are key 

As your pregnancy progresses, your body will undergo remarkable changes. It’s essential to adapt your workouts accordingly. Choose exercises that are low impact, such as walking, swimming, prenatal yoga, or Pilates. These activities are gentle on your joints and provide excellent cardiovascular benefits.

Staying active: Tips for exercising safely during pregnancy

All right, you’re ready to embark on your fitness journey. Here are some tips to keep in mind as you stay active throughout your pregnancy:

a. Warm-up and cool-down

Just like a car needs a warm-up before hitting the road, your body needs a gentle warm-up before exercise. Start with a few minutes of light stretching or a brisk walk. And don’t forget to cool down afterward to bring your heart rate back to its resting state.

b. Listen to your body

Your body is your best friend and guide during pregnancy. Pay attention to any warning signs such as dizziness, shortness of breath, or pain. If something doesn’t feel right, take a break and check in with your healthcare provider.

c. Hydrate, hydrate, hydrate 

Pregnancy is a time when hydration is extra important. Drink plenty of water before, during, and after exercise to stay refreshed and keep those muscles happy.

d. Dress for success

Opt for loose, comfortable clothing and supportive shoes that provide stability and cushioning. You deserve to feel like a superstar while you work out!

Knowing when to take a break

As much as we love being active, there may come a time when we need to hit the pause button. Here’s when it’s important to take a break:

a. Your healthcare provider advises against it

If your healthcare provider recommends avoiding exercise due to certain pregnancy complications or other medical reasons, it’s crucial to heed their advice.

b. Warning signs: 

If you experience any red flags such as vaginal bleeding, chest pain, contractions, or severe headaches, stop exercising immediately and seek medical attention.

c. Extreme discomfort or pain 

Feeling a little sore after a workout is normal, but if you’re experiencing intense pain or discomfort that persists, it’s time to take a breather.

d. Your body tells you it’s time

Pregnancy is a beautiful journey, and each woman experiences it uniquely. If your body is signalling that it needs a break, listen to those cues. Remember, you’re growing a tiny human, and that’s an incredible feat in itself.

By exercising during this exciting time, you’re not only benefiting your own well-being but also setting a positive example for your little one. 

Always consult your healthcare provider, listen to your body, and stay safe. Embrace the joy of staying active, rock those workouts, and savour every moment of this incredible journey. 

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