The Truths - and Myths - About Keeping Fit While Pregnant For Calgary Moms

Staying active during pregnancy is one of the best things you can do for both your body and your baby. But with all the conflicting advice out there, it can be hard to know what’s safe and what’s not. Do you need to stop working out entirely? Is it okay to run? And what about lifting weights—should that be off the table?

What type of exercise should expectant moms do?

In this blog, we’ll break down the truth about staying fit while pregnant, dispel some common myths, and offer practical tips on how to safely stay active. Plus, we’ll share how Robyn at Bump Prenatal and Postnatal Wellness Clinic in Calgary can support your fitness journey throughout pregnancy.

The Benefits of Staying Fit While Pregnant

Maintaining an active lifestyle during pregnancy has numerous benefits for both you and your baby. Exercise helps improve circulation, reduces the risk of gestational diabetes, boosts your mood, and can even make labor and delivery easier. Plus, it’s a great way to maintain your strength and energy levels as your body goes through the many changes of pregnancy.

Myth 1: “You Shouldn’t Exercise While Pregnant”

One of the most common myths is that exercise is dangerous during pregnancy. In reality, exercise is not only safe but highly recommended for most pregnant women! The key is to listen to your body and avoid high-impact or high-risk activities. Low-impact exercises like walking, swimming, or prenatal yoga are excellent choices that can keep you fit without putting undue strain on your body.

That being said, it’s always important to check with your healthcare provider before starting any new exercise program, especially if you have any underlying conditions or complications.

Myth 2: “Lifting Weights is Dangerous for Pregnant Women”

This is another common misconception. Lifting weights—when done properly—can be a fantastic way to maintain muscle tone, improve posture, and reduce common pregnancy aches like back pain. The key is to stick to lighter weights and focus on form. Avoid heavy lifting or exercises that put strain on your abdomen.

Strength training can also prepare your body for the physical demands of labor and help with postpartum recovery. Just make sure to work with a trainer who is experienced in prenatal fitness or attend prenatal fitness classes that are designed with pregnancy in mind.

Myth 3: “You Can’t Do Cardio During Pregnancy”

Not true! Cardiovascular exercise is generally safe during pregnancy and can provide amazing benefits. Walking, swimming, cycling on a stationary bike, or even jogging (if you were a runner before pregnancy) can all be part of your routine. Cardio helps keep your heart strong, boosts circulation, and can even reduce swelling and discomfort.

However, it’s important to avoid high-intensity workouts that leave you breathless. The general rule of thumb is to exercise at a pace where you can still carry on a conversation.

Myth 4: “You Shouldn’t Start Exercising If You Weren’t Active Before Pregnancy”

This is one myth that can keep pregnant women from getting the exercise they need! Even if you weren’t active before getting pregnant, it’s never too late to start a gentle fitness routine. Walking, swimming, or joining a prenatal yoga class can be wonderful ways to ease into a new routine that supports your body and prepares you for the demands of labor.

Of course, it’s crucial to start slow and listen to your body. Pregnancy is not the time to suddenly start high-impact activities, but light-to-moderate exercise can still provide significant benefits.

Tips for Staying Fit Safely During Pregnancy

• Listen to Your Body: Pregnancy is not the time to push your limits. Pay attention to how you feel, and rest when you need to. It’s okay to slow down or take a break if something doesn’t feel right.
  

• Stay Hydrated: Drink plenty of water before, during, and after your workout to stay hydrated and prevent overheating.
  

• Avoid Overheating: Your body temperature is naturally higher during pregnancy, so be mindful of staying cool, especially during the summer months or when exercising indoors.
  

• Wear Supportive Clothing: A good pair of supportive sneakers and a well-fitted sports bra can make all the difference in how comfortable you feel during your workout. As your body changes, make sure to update your fitness wardrobe for maximum comfort.
  

• Focus on Core Strength: Gentle core exercises can help reduce back pain, improve posture, and make labor easier. Be sure to avoid any moves that involve lying flat on your back after the first trimester, and steer clear of crunches.

How Bump Prenatal And Postpartum Wellness in Calgary Can Help You

As a prenatal and postnatal wellness specialist, and a mom myself, I know you've got lots to do.

Exercise might feel like the last thing you've got time for.

But I also know that corrective exercise really is one of the secrets to a pain-free-as-possible pregnancy.

The tricky part is that when you're pregnant, some exercises are difficult, and others are nearly impossible! It's also important to know that your body can actually become more flexible in pregnancy, so some stretches can actually end up causing injury.

Knowing what exercises to do can be challenging, but as a corrective exercise specialist, I'll tailor a series just for you, targeting your specific problems so that you can make the most of the treatment we do here in at Bump Prenatal and Postpartum Wellness in Calgary.

And then, because I understand just how many other things you're trying to remember, I'll even email you the exercises so you can refer back to them as needed.

Best of all, these exercise recommendations are complimentary when you come to see me for massage or manual osteopathy.

To book your appointment, reach out to me by visting my website and booking online today!