Exercising During Pregnancy and Postpartum Is Key, Here's How to Do it Safely

During pregnancy and postpartum, your body undergoes some drastic changes. Growing a human being is hard work — who knew? Amid the swollen feet and surging hormones, you might also find yourself looking to adapt your fitness routine to your transforming body. 

“It’s really important to exercise in a way that supports your body and all the changes that are occurring in order to maintain your strength and prevent any injuries,” says personal trainer and occupational therapist Jenni Diamond. Using evidence-based programs, Jenni specializes in helping expectant and new parents exercise safely both during and after pregnancy. 

Ahead, she takes us through everything you need to know about breaking a sweat during the magical — but, sometimes, arduous — pregnancy and postpartum period. 

There Are Tons of Benefits

If you’re expecting, the notion of exercising might seem daunting — but “research evidence we have right now says it’s actually part of a healthy pregnancy to engage in physical activity,” says Jenni. Unless you've been told by your treating healthcare provider to avoid exercise, there are tons of benefits to moving safely.

According to Jenni, engaging in physical activity throughout pregnancy can decrease the risk of depression by 25%. Your chances of developing gestational diabetes, high blood pressure, and preeclampsia can also decrease by up to 40%.

There are also the benefits of increased energy levels and decreased back pain. “Doing evidence-based pregnancy workouts can even help with labor and delivery by learning proper cueing and how to activate your muscles,” says Jenni. 

Avoid Injuries and Strains

As your body grows and changes, you may be at increased risk of strains and sprains. Added pressure to your pelvic floor can also lead to pelvic dysfunction and bladder leaks, which can be heightened by certain forms of movement. 

Even daily routines, including lifting things in your day-to-day, can exacerbate pelvic and intra-abdominal pressure. The key is using proper form, connecting to your muscles as you move, and staying comfortably within your body's limits.

Know What's Safe

There are certain forms of exercise to avoid during pregnancy — and among them are anything with rapid changes in direction or excessively hot climates. In addition to passing on hot yoga, anything with a risk of falling — like skiing or horseback riding — should also be off the table. 

Exercising on your back is generally fine, according to Jenni, but if you start to feel unwell it may be due to a lack of blood flow, in which case, you’ll want to promptly shift positions. When it comes to intensity levels, Jenni suggests keeping things moderate. 

"She recommends using the “talk test” to ensure you’re not working out too vigorously. “You should be able to have a conversation,” says Jenni. “That’s a good indicator of what would be considered a reasonably safe exercise intensity." For those who want to exercise at a more vigorous intensity level, she recommends speaking to your treating healthcare provider to discuss whether it's safe for you.

Adapt Your Fitness Routine

When it comes to exercising during pregnancy or postpartum, what it ultimately comes down to is what feels best for your body. “If it doesn’t feel right, don’t do it,” says Jenni.

Bladder leaks, for instance, could be a sign that you’re putting too much pressure on your pelvic floor. While Leakproof Activewear and Underwear can help manage these symptoms, seeing a pelvic physiotherapist will help mitigate the root cause. 

Adapting your current routine to avoid pelvic pressure or general strain could be as simple as lessening your weight load — or doing away with weights altogether. “If jump squats aren’t feeling right, you can modify by doing regular squats,” says Jenni. Listening to your body during pregnancy and postpartum is a good way to test your limits and scale back if needed. 

Ease Back Into Postpartum Movement

Getting back into your fitness routine postpartum might be the last thing on your list of priorities. Between the sleepless nights and days filled with trying to keep a brand new human alive, it makes complete sense. Jenni recommends keeping in mind that any movement is good movement. “Going for a walk and seeing how your body responds is a great starting point early on.”

If you’re dealing with postpartum incontinence — which is extremely common — consider making an appointment with a physical therapist for customized pelvic floor exercises. Otherwise, Jenni suggests easing back into a movement routine with strength and mobility exercises. 

Hip flexor stretches can help alleviate any tightness that's accumulated during pregnancy, labor, and delivery. Starting with one knee down to the ground and one leg stretched in front of you, you can lean forward for a much-needed stretch. 

All in all, patience with your ever-changing body is key. “Just keep building,” says Jenni. “Slowly add intensity to your routine in order to build strength and prevent injury.”

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We hope you found this post informative — but remember: we’re not doctors and this post is not medical advice! While all posts are fact-checked and well researched, we always recommend you chat with your doctor about any questions or concerns you might have regarding a medical condition. We’re here to support and educate, but never with the aim of disregarding professional medical advice you’ve been given. Phew, now that that’s out of the way, you can go on living unapologetically free.