Fitness in Pregnancy: A Journey for Every Body
Hello to all my wonderful patients and parents-to-be!
As an obstetrician, I spend my days guiding women through one of the most incredible journeys—pregnancy. But today, I want to talk about another journey that’s close to my heart: fitness. Over the past year, I’ve personally embarked on my own health and fitness transformation, losing 20kg (and counting!). It’s been a challenging but rewarding road, and it’s given me a renewed perspective on how movement and strength impact overall well-being.
If you’re pregnant, you might be wondering: Can I exercise? Should I? What’s safe? The good news is that fitness during pregnancy is not only safe for most women, but it also has immense benefits. However, just like pregnancy itself, every person’s fitness journey is unique.
The Benefits of Staying Active During Pregnancy
Whether you’re a regular at the gym or haven’t exercised in years, moving your body during pregnancy can have incredible benefits:
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Eases aches and pains: Strengthening muscles helps support your growing belly and relieves common discomforts like back pain.
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Boosts energy and mood: Exercise can combat pregnancy fatigue and improve mental well-being.
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Reduces complications: Staying active can lower the risk of gestational diabetes and high blood pressure.
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Prepares your body for labor: Pregnancy is the ultimate endurance event, and fitness helps build stamina and strength for delivery and recovery.
Finding the Right Level for You
Everyone starts at a different place, and that’s okay! Here’s how to approach fitness based on your current level:
🟢 For beginners: If you’re new to exercise, start small. Walking, prenatal yoga, and gentle stretching are great ways to move your body without strain.
🟡 For those moderately active: Continue what you love, whether it’s swimming, Pilates, or light strength training. Just listen to your body and modify as needed.
🔴 For fitness enthusiasts: Yes, you can still lift weights and do cardio! But adjustments may be necessary as your pregnancy progresses. Avoid high-impact exercises and exercises that involve lying flat on your back after the first trimester.
Listening to Your Body
The golden rule of pregnancy fitness is to listen to your body. If you experience dizziness, pain, shortness of breath, or contractions, stop and consult your doctor. What feels good one day may feel different the next—and that’s completely normal.
My Personal Takeaway
Through my own weight loss journey, I’ve learned that small, consistent steps make a big difference. The same applies to pregnancy fitness. You don’t have to run marathons or lift heavy weights—just moving in a way that feels right for you can be transformative.
If you have any questions or need guidance on what’s safe for you, I’m here to help. Let’s work together to make your pregnancy as strong, healthy, and empowering as possible.
Wishing you strength and wellness, Dr. Steve