Is it Safe to Exercise during Pregnancy?

Here at OSR we see pregnant patients every day. During pregnancy, women are faced with their bodies changing and dealing with aches and pains that they’re not used to. Here in Kailua, OSR is here to ease your pregnancy pains. One question that our physical therapists get frequently is: is it safe to work out while I’m pregnant? The short answer is, YES! Staying active during pregnancy can be extremely healthy for you and your baby.

In the day and age of social media you are bound to see pictures of women on Instagram that are 8 months pregnant and still competing in CrossFit competitions. Don’t worry, that doesn’t have to be you. The level of extremity in exercising is really dependent on the mother. If you have prior health conditions or any complications with your pregnancy, make sure you talk to your doctor before you start to work out while pregnant. If you were an active person prior to pregnancy, working out during your pregnancy should not be an issue. If you aren’t usually active, make sure you check with your doctor or your physical therapist to see what exercises you should and shouldn’t do, as well as making sure you’re not overdoing it for your body and baby’s.

A study conducted by the American Journal of Obstetrics & Gynecology concludes that women who exercise 30-90 minutes 3-4 times a week are more likely to have a vaginal birth as opposed to a C-section. They also found that those who exercised this often had less occurrences of gestational diabetes and hypertension during pregnancy. Based on these findings, who wouldn’t want to put a little work into some cardio during pregnancy?

Some things to avoid:

Exercises lying on your back after your first trimester

Abdominal exercises (can cause diastasis recti)

Anything activity or sport that can cause abdominal trauma (horseback riding, water skiing, gymnastics, etc.)

Hiking at extreme high altitudes

Some exercises to try:

-Deep Stretching

-Prenatal Yoga

-Mom squats (wider legs)


-Running or Light Cardio

-Standing free weights

If you have more questions regarding working out during pregnancy, talk to your primary care physician. If you are suffering from any sort of chronic or pregnancy related pain, give us a call today to set up an appointment at 488-5555. Using our integrated healthcare approach, we will create a personalized treatment plan to assure that you are pain-free as quickly as possible.

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Exercises To Do and Avoid During Pregnancy

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