Myth-Busting: Common Misconceptions About Pregnancy and Exercise

For many years, people believed that exercise during pregnancy was dangerous. However, research has consistently shown that not only is it safe, but it is also highly beneficial for both mother and baby.

A Biokineticist’s goal is to guide pregnant women in building functional strength, stability, and long-term health rather than just fitness. Education on safe movement, breathing techniques, and postpartum recovery is key. With the right approach, exercise can be a powerful tool for a healthier pregnancy and smoother postpartum recovery.

Keeping in mind that exercise can be a powerful tool, we discuss the benefits of exercise and how Biokinetics can assist you with exercise during your pregnancy. Because, we know that a lot of changes happen during each trimester and exercise is not always the first thing on your mind when there is a baby on the way ;-)

The benefits of pregnancy and exercise

 

For the Mother:

• Improved Cardiovascular Health: Enhances circulation, benefiting both mother and baby.
• Reduced Risk of Gestational Diabetes & Hypertension: Helps regulate blood sugar and blood pressure levels.
• Easier Labor & Delivery: Strengthens the core and pelvic floor, making labour more manageable.
• Better Mental Health: Reduces stress, anxiety, and the risk of prenatal depression.
• Weight Management: Supports healthy weight gain and reduces postpartum weight retention.
• Reduced Pregnancy Discomfort: Alleviates back pain, improves posture, and minimizes swelling.

 

For the Baby:

• Healthier Birth Weight: Reduces the risk of macrosomia (excessive birth weight) and associated complications.
• Enhanced Brain Development: Studies suggest improved neurodevelopment and stress resilience.
• Better Cardiovascular Health: Babies of active mothers may have better heart health.
• Lower Risk of Childhood Obesity: Promotes healthy lifelong habits for the child.

Postpartum Benefits:

• Faster Recovery: Strengthens weakened muscles, particularly the core and pelvic floor.
• Hormonal Balance: Reduces postpartum depression risk by increasing endorphins.
• Increased Energy & Stamina: Helps combat postpartum fatigue.
• Improved Sleep Quality: Regulates sleep patterns and quality.

 

Biokinetics for pregnancy and exercise

• Use of a PARmed-X for health screening before starting an exercise program: This is a specialized screening tool designed to identify potential health risks and ensure that the expectant mother can safely engage in physical activity. It helps assess medical history, risk factors, and any contraindications before prescribing an exercise routine.
• Prioritize RPE over heart rate monitoring for intensity control: Heart rate fluctuations during pregnancy make it an unreliable measure of exertion. Instead, the Rate of Perceived Exertion (RPE) scale, which is based on personal effort and breath control, should be used to keep exercise at a moderate intensity.
• Shorter bouts are acceptable: If fatigue, discomfort, or time constraints make longer sessions difficult, breaking exercise into shorter durations throughout the day still provides benefits without overexertion.
• Core & pelvic floor exercises reduce the risk of incontinence: Strengthening the pelvic floor muscles supports bladder control, improves recovery post-delivery, and helps with labour by maintaining muscle endurance and control.
• Increase caloric intake to meet metabolic demands: Exercise increases energy expenditure, and pregnant women already have higher metabolic demands. Adequate nutrition ensures proper foetal development and maternal well-being while preventing excessive fatigue.
• Consult a doctor before exercising if experiencing severe obesity, diabetes, or hypertension: These conditions may require modifications or medical supervision to ensure safety. An individualized plan can help mitigate risks while still allowing for the benefits of exercise.

 

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Safe and Effective Exercises for Pregnant Women

Best Exercises:

• Strength Training: Squats, lunges, deadlifts, and rows (all with core control and moderate resistance).
• Core Work: Bird dogs, pelvic tilts, and deep breathing exercises.
• Cardio: Brisk walking, swimming, stationary cycling, and rowing (low joint stress).
• Mobility & Stability: Focus on hips, thoracic spine, and pelvic alignment.

Exercises to Avoid:

• High-impact movements (jumping, sprinting, excessive plyometrics).
• Heavy overhead lifts (due to postural strain and balance challenges).
• Lying flat on your back exercises after 16 weeks (risk of vena cava compression).
• Contact sports or high-fall-risk activities (horse riding, skiing, etc.).
• Prolonged holding contractions (plank holds, Valsalva manoeuvres).

 Contraindications to Exercise in Pregnancy

Exercise with caution when you have:

1. Severe anaemia
2. Poorly controlled hypertension, diabetes, or hyperthyroidism
3. Chronic bronchitis
4. Morbid obesity or extreme underweight
5. History of extremely sedentary lifestyle
6. Orthopaedic limitations
7. Heavy smoking

No exercise is recommended when:

1. Hemodynamically significant heart disease
2. Restrictive lung disease
3. Incompetent cervix
4. Multiple gestation with risk for premature labour
5. Placenta previa after 26 weeks
6. Preeclampsia or pregnancy-induced hypertension
7. Persistent 2nd/3rd trimester bleeding
8. Premature labour during current pregnancy
9. Ruptured membranes

 

Physiological Considerations During Pregnancy

A. Cardiovascular System:

• Increased blood volume and heart rate: Blood volume can increase by up to 50%, leading to a higher resting heart rate. The heart works harder to pump blood, which is why monitoring exercise intensity via RPE is preferred over heart rate.
• Blood pressure fluctuations: Pregnancy can cause varying blood pressure responses. Some women experience lower blood pressure due to vasodilation, while others may be at risk of hypertension. Slow transitions between positions (e.g., lying to standing) help prevent dizziness.

B. Respiratory System:

• Increased oxygen demand: The growing foetus requires more oxygen, leading to an increase in breathing rate. This can make moderate-intensity exercise feel more challenging than usual. Allowing adequate rest and practicing diaphragmatic breathing can improve oxygen efficiency.

C. Musculoskeletal System:

• Relaxin hormone: Relaxin increases joint laxity, especially in the pelvis, which enhances flexibility but also raises the risk of instability or injury. Gentle, controlled movements are preferable to excessive stretching.
• Prioritize deep core activation and pelvic floor strengthening: Strengthening the transverse abdominis and pelvic floor muscles supports posture, reduces the risk of diastasis recti, prevents incontinence and aids postpartum recovery.
• Postural changes (increased lumbar lordosis, anterior pelvic tilt): As the belly grows, the centre of gravity shifts, leading to an exaggerated lower back curve (lordosis) and forward pelvic tilt. Strengthening the glutes, core, and upper back can help counteract these changes and alleviate discomfort.

D. Thermoregulation:

• Pregnant women overheat more easily: Increased metabolic activity and blood flow make temperature regulation more challenging. Proper hydration, wearing breathable clothing, and avoiding hot/humid environments help prevent overheating, which could be harmful to the baby.

E. Postpartum Considerations:

• Assess diastasis recti before prescribing core work.
• Focus on pelvic floor rehab before reintroducing high-impact activities.
• Gradually reintroduce strength training, prioritizing function over intensity.
• Return to exercise guidelines:
  • 6–8 weeks postpartum for vaginal delivery (with medical clearance).
  • 8–10 weeks postpartum for C-section (with medical clearance).

 

Breastfeeding mothers can safely engage in moderate-intensity exercise without affecting milk production. However, exercising after breastfeeding can prevent discomfort from engorged breasts.