Pregnant Women and Fitness

The 2008 Physical Activity Guidelines for Americans states, “Healthy women should get at least 150 minutes per week of moderate-intensity aerobic activity such as brisk walking, during and after their pregnancy.”

You won’t be the one to have other people gawk or make blatant comments upon seeing a pregnant woman exercising. But you should know better than believing in myths like “you will go into preterm labor” or “it will force the baby’s umbilical cord to get twisted up” to stop doing what is indeed best for you.


If you could just stop for a minute to not confuse and compare your fitness plan with Olympic marathoners like Paula Radcliffe for a minute, you may consider incorporating healthy exercises into your schedule according to what you feel comfortable with and what your doctor recommends. Exercising when you are expecting comes with a lot of benefits.

The Advantages

We’re sure you know this already- a healthy lifestyle is essential during pregnancy, which means that besides eating the right food, you should remain active too.

With the right moves consistently, you could be improving your circulation that alleviates many of your problems such as hemorrhoids, constipation, leg cramps, varicose veins, and swelling ankles. Not only that, but it also strengthens your back muscles thereby preventing back pain. When it comes to health and pregnancy, here are two basic facts that you need to know.

1. The healthier the woman is, the easier it may be to get pregnant.

According to a study, approximately half of the women of reproductive age did not even discuss their reproductive health with their medical provider. According to another research, a woman under stress is less likely to conceive. Taking care of their bodies is the first step to optimize their chance of fertility. A mix of strength and cardio training, besides supporting the weight of the baby later on and ensuring an easier delivery, will keep your stress levels in check.

2. The healthier the woman is going into her pregnancy, the easier the pregnancy will be as well as the recovery.

If you are not performing over-strenuous exercises and are keeping yourself hydrated, there is no reason to think that pregnancy will at all come in the way of your fitness. In fact, it reduces swelling during the process, speeds up birthing process in a healthy manner, and speeds up recovery afterwards.

Majority of women having trouble sleeping near the end of their pregnancy term tend to sleep better if they exercise on a regular basis. Also, with enhancing the self-image and letting women have a sense of control, exercise also improves mood. And since you will be in shape, you may experience a shorter labor, less exhaustion, and not as much of medical interventions even as the pain remains the same.


Add to it that there are experts who claim that maintaining the fitness levels during pregnancy makes it unlikely that you would gain extra weight. But remember, each individual reacts differently to exercise; if you have been exercising prior to your pregnancy, you don’t need to try anything new to boost your general wellbeing.

Is there a concern still not addressed? Contact U RISE Personal Training for a free consultation.

Gary Dhillon
Gary is an award-winning personal trainer and certified by the NSCA – National Strength and Conditioning Association, which is a certification developed for professional personal trainers who work one-on-one with their clients. He has been awarded as Richmond's best Personal Trainer in 2012/2013/2014 and again this present year in 2015. Gary knows the intrinsic principles and positive attributes of nutrition combined with cardiovascular exercise and incorporates these aspects into unique and personalized U RISE fitness programs. With over 10 years of experience in the fitness industry, Gary strives on helping people achieve a sense of well-being and reaching their fitness goals.