The year is 2025...and there is still so much confusion about exercise during pregnancy. Should you limit your heart rate? Do you need to give up heavy lifting? Are yoga and swimming my best options? Let's dive into the research here.
The Evidence-Based Benefits of Prenatal Exercise
According to the American College of Obstetricians and Gynecologists (ACOG) 2020 guidelines and recent systematic reviews, regular exercise during pregnancy provides substantial benefits supported by strong evidence:
Maternal Benefits:
- Decreased gestational diabetes mellitus, cesarean birth and assisted vaginal delivery, and postpartum recovery time
- Reduction of mental health concerns during pregnancy and postpartum
- Reduced risk of excessive weight gain during pregnancy
- Improved cardiovascular fitness and circulation
- Better sleep quality
- Reduced pregnancy related discomfort/pain
Baby Benefits:
- Reduced chances of abnormally large babies
- No association with neonatal complications or adverse childhood outcomes
- Improved cardiac and metabolic health markers in newborns + children later in life
YES - exercise during pregnancy not only benefits you for the rest of your lifespan - it also benefits your children throughout their lifespan.
Current Evidence-Based Exercise Recommendations
Based on ACOG, WHO, and recent systematic reviews, the current recommendations are:
Exercise Prescription:
- Frequency: Most, if not all, days of the week
- Amount: At least 150 minutes of moderate-intensity aerobic activity per week (20-30 minutes daily), with at least two resistance training sessions per week
- Intensity: Moderate-intensity exercise (you should be able to maintain a conversation)
Recent studies confirm that prenatal exercise has minimal risks and is safe for most pregnant women. Even vigorous intensity exercise in the third trimester has been shown to be safe when performed by women who have performed this type of exercise prior to + throughout pregnancy.
Key Considerations for Safe Prenatal Exercise
- Pelvic Floor Health: Your pelvic floor muscles support your growing uterus and baby. Full body strength training strengthens these muscles to better support your body throughout pregnancy.
- Support for Diastasis Recti: The separation of abdominal muscles needs to happen during pregnancy to allow room for baby to grow. Maintaining core strength through abdominal exercises can help diastasis recti abdominis heal well in postpartum.
- Joint Stability: Pregnancy hormones (estrogen mainly) increase joint mobility. Strengthening muscles helps better support those joints.
Absolute Contraindications to Exercise (ACOG 2020):
Keep in mind - these conditions are rare!
- Significant heart disease
- Restrictive lung disease
- Incompetent cervix/cerclage (before 36 weeks)
- Persistent bleeding in second or third trimester
- Placenta previa after 26 weeks of gestation (placenta over cervix)
- Premature labor during the current pregnancy
- Ruptured membranes
- Preeclampsia/pregnancy-related hypertension
Warning Signs to Stop Exercise Immediately (ACOG 2020):
- Vaginal bleeding
- Regular painful contractions
- Ruptured membranes (water breaks)
- Trouble breathing before exertion
- Dizziness
- Headache
- Chest pain
- Muscle weakness affecting balance
- Calf pain or swelling
Exercise Intensity Monitoring: Research supports using the "talk test" rather than strict heart rate monitoring. You should be able to maintain short paragraphs or 1-2 sentences without losing your breath during moderate-intensity exercise. The outdated heart rate formulas (220 minus age) are no longer recommended for pregnant women due to individual variation.
Moving Forward
Remember, the goal is to maintain health, decrease risks of complications, prevent pregnancy related discomfort, and prepare your body for the incredible journey of motherhood. Small, consistent efforts make a significant difference.
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.
If you need more guidance or have questions - respond to this email! I am always happy to provide guidance.
With peace and love,
Dr. Ellyn Halley, DC, Doula, Coach
Doc Halley Solutions
Follow me on Instagram + TikTok for more content - ellynhalley.dc
I am offering 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 be offering in person care again to women in the Coulee Region, and will be offering hybrid care - in person + online. You can book your first appointment or schedule a consult below!
Looking for more support around exercise, pelvic health, and nutrition (and birth prep if you're pregnant!)? Apply for coaching with me:
My next birth education workshop with Meghan Tomlinson (Rooted Birth Photography) is October 5th, 2025 10am-3pm, at Coulee Health in West Salem, WI
Register Here
**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.
