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Dr. Ellyn Halley, DC

Pregnant and want to exercise? Here's what you actually need to know.

Published 26 days ago • 2 min read

I hear this all the time:

"I'm pregnant and want to exercise, but I have no idea what I can do."

My advice? Keep it simple.

If you're already exercising, keep doing what you love, as long as it feels good. You don't need to overhaul your entire routine just because you're pregnant. You may need to make small tweaks as things progress, but especially early on, your current routine is probably just fine.

(The main exceptions: scuba diving, contact sports, and anything with a high fall risk are best avoided during pregnancy.)

If you're not currently exercising, pregnancy is actually a wonderful time to start. The evidence is really clear on this. Regular exercise during pregnancy is linked to a lower risk of gestational diabetes, preeclampsia, excessive weight gain, cesarean birth, and postpartum depression. It supports a healthier labor and a faster recovery too. Starting with a simple walking program - 20 to 30 minutes most days is a great place to begin. Add in two resistance training sessions per week and you're doing amazing.

One of the biggest mistakes I see? Women thinking they have to change EVERYTHING about how they exercise.

You don't.

You can keep lifting weights. (And you should. Or start doing so.)

You don't have to force yourself to prenatal yoga if that's not your thing.

You don't have to swap running for swimming.

You don't have to give up core exercises.

I know social media and well-meaning people can make it feel like pregnancy is a minefield of exercise rules. But most of those "rules" just aren't backed by evidence. The best exercise during pregnancy is the exercise you actually enjoy and will stick with.

As a general guide, here's what current evidence recommends:

• 150 minutes of moderate-intensity cardio per week (brisk walking)

• 2 strength/resistance training sessions per week

• Pelvic floor relaxation exercises and hip mobility - these matter more than most people realize, both during and after pregnancy

If you're not sure where to start, those are a great benchmark.

Want more structure and guidance throughout your pregnancy? My Empowered Pregnancy Program is designed to keep you strong, comfortable, and confident from the first trimester all the way through to birth - with workouts you'll actually look forward to.

Reply to this email if you have questions or want to learn more. I'm always happy to help!
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With peace and love,

Dr. Ellyn Halley, DC, Doula, Coach
​Doc Halley Solutions​

Follow me on Instagram + TikTok for more content - ellynhalley.dc

In person chiropractic care! You can find me at 1500 Green Bay St, La Crosse WI 54601 within the same space as the Parenting Place and The Motus Project. I am excited to offer in person care to women in the Coulee Region, and offer hybrid care - in person + online. You can book your first appointment or schedule a consult below!

If you're looking for an "all in one" program that includes a prenatal exercise program, birth education, pelvic prep + mobility, nutrition information, and more - combined with regular support + check ins - I have you covered. Check out my Empowered Pregnancy program for incredible prenatal support.

Looking for more support around exercise, pelvic health, and nutrition (and birth prep if you're pregnant!)? Apply for 1:1 coaching with me:

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**Disclaimer: The content in this email is not intended to be medical advice. The content here is for informational purposes only. Please consult with your healthcare provider regarding any medical or health related diagnosis or treatment options.

2172 Diagonal Rd, La Crosse, WI 54601
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Dr. Ellyn Halley, DC

Empowering women through all of life's transitions.

Chiropractor, coach, student midwife.

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