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Dr. Ellyn Halley, DC

The pregnancy exercise myths I am clearing up

Published 17 days ago • 3 min read

Can we talk about something that comes up constantly with my patients? There's still a lot of confusion floating around about exercise during pregnancy, and honestly, most of it is outdated.

Should you keep your heart rate under 140? Do you have to give up lifting? Is prenatal yoga your only "safe" option now?

The short answer: no, no, and absolutely not.

Here's what the current evidence actually says.

The benefits of exercise are bigger than most people realize!

The American College of Obstetricians and Gynecologists (ACOG) and recent systematic reviews are clear - regular exercise during pregnancy is not only safe for most women, it's genuinely good for you and your baby.

For you, that means:

  • Lower risk of gestational diabetes and complications that can lead to cesarean birth
  • Better mental health during pregnancy and postpartum
  • Improved sleep, less discomfort, and a faster recovery after birth
  • Healthier cardiovascular fitness through every trimester

And for your baby? Studies show improved heart and metabolic health markers at birth - benefits that actually carry into childhood and beyond. The movement you do today is an investment in your child's long-term health. That's incredible.

So what should you actually be doing?

Based on ACOG and WHO guidelines, the current recommendation is:

  • 150 minutes of moderate-intensity aerobic activity per week (think 20–30 minutes most days)
  • At least 2 resistance training sessions per week
  • Intensity check: you should be able to hold a conversation - short sentences, not gasping.

One thing I want you to toss out: the old "keep your heart rate under 140" rule. That guideline is outdated. Research now supports using the talk test instead, which is a much more personalized and accurate measure.

What about lifting and core work?

Yes and yes - with some smart considerations.

Full-body strength training actually supports your pelvic floor, which is working overtime to hold everything up as your baby grows. Core work isn't something to fear either; maintaining abdominal strength during pregnancy can help your body recover from diastasis recti (the natural separation of your ab muscles) much more effectively postpartum.

And because pregnancy hormones increase joint mobility, building muscular strength around your joints is genuinely protective, not risky.

When to pause or stop

There are true contraindications to exercise during pregnancy, but they're less common than people think. ACOG lists conditions like placenta previa after 26 weeks, preeclampsia, or preterm labor as reasons to hold off - your provider can help you know where you stand.

Stop exercising and contact your provider if you experience vaginal bleeding, regular painful contractions (before 37 weeks especially), dizziness, chest pain, or your water breaks.

Ready for support through all of it?

If you're looking for something that brings it all together - prenatal movement, pelvic floor prep, birth education, and nutrition guidance - plus real check-ins from someone who actually knows this stuff, my Empowered Pregnancy online program was built exactly for that.

You don't have to piece it together from Google. I have you covered. Check out my Empowered Pregnancy program for incredible prenatal support. SUMMER SALE - $50 off with code EMPOSUMMER

If you have more questions - Schedule a free discovery call and let's talk through what support looks like for you.
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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. SUMMER SALE - $50 off with code EMPOSUMMER

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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