One of the most common pieces of advice is to listen to your body. While this is not bad advice, it is lacking in that your body is doing something you have never experienced before! While there are no hard and fast rules, we hope this article will give you some good ideas about what changes you can expect to experience when working out during pregnancy, as well as what things are not normal and may warrant a call to your doctor.
You may notice a decrease in your ability to do activities you were able to do previously. Things may feel harder than they used to, especially strenuous activities. Feeling a little bit more short of breath is okay. This is normal. Your body is also growing a human and is working very hard! Give yourself some slack when picking your intensity.
You may notice yourself feeling hotter during a workout. Pregnancy brings elevated body temperatures, so this is normal. Make sure you wear loose-fitted clothing, avoid exercising in excessive heat or humidity, and stay-hydrated!
You may notice your balance may be off. This is normal. With weight gain and a shift in your body’s “center”, you may notice yourself having a harder time with balance or activities that rely heavily on balance. For this reason, allow yourself to hold onto something during these types of activities, or consider stopping them until after the baby arrives.
You may notice your heart beating faster. This may or may not be physically noticeable, but if you wear a device that measures heart rate, you may notice this. This is a completely normal occurrence during pregnancy and it will return to normal after the baby is born. That said, if you ever notice any chest pain or discomfort, this is not normal and should be evaluated by your doctor.
Some things that are NOT normal during exercise and should be evaluated immediately.
- If you notice any vaginal bleeding or leaking of fluid during or after exercise.
- If you have any pain in your abdomen, chest, or calves.
- If you feel dizzy, short of breath, or have a headache.
- If you notice any regular painful contractions.
Physical Activity and Exercise During Pregnancy and the Postpartum Period: ACOG Committee Opinion, Number 804. Obstet Gynecol. 2020;135(4):e178-e188.
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