Pregnancy is a time of major physical and emotional changes. Many expectant mothers wonder what is really safe when it comes to physical activity during pregnancy:
- Can I start exercising if I wasn’t active before?
- Can I lift weights?
- Are sit-ups off limits?
At ABC Clinique Santé Vaudreuil-Dorion, Cindy Luo and Valérie Giroux debunk these myths to encourage safe, appropriate habits based on current data in kinesiology and perineal physiotherapy.
Common myths about physical activity during pregnancy
- “If I didn’t exercise before, I shouldn’t start while pregnant.”
→ False! Even if you’re just starting out, it’s recommended that you exercise at a light to moderate intensity, gradually increasing the intensity.
- “Lifting weights is dangerous.”
→ Not necessarily. With good technique, appropriate weights, and proper supervision, weight training is safe.
- “Abdominal exercises are prohibited.”
→ It is mainly exercises that bend the torso (crunches, sit-ups) that are not recommended. Exercises that deeply activate the core (planks, stabilization) are, on the contrary, very beneficial.
Why exercise during pregnancy?
For the mother:
During pregnancy, physical activity has many benefits for the mother. It promotes better sleep and more stable energy levels on a daily basis, helps prevent excessive weight gain, and contributes to reducing several common discomforts such as constipation, bloating, and back pain. Being active also helps prepare the body for childbirth and reduces the risk of postpartum depression, providing valuable physical and psychological support.
For the baby:
Physical activity during pregnancy also has several important benefits for the baby. There is a reduced risk of premature birth and fewer cases of C-sections. In addition, some studies suggest that physical activity during pregnancy may promote better neurological development in children, which is yet another reason to encourage movement throughout pregnancy.
Which activities should you prioritize or avoid?
During pregnancy, several physical activities are considered safe and beneficial. These include walking, swimming, stationary cycling, prenatal yoga, and adapted weight training. Deep abdominal and core stabilization exercises, also known as “core” exercises, are particularly recommended as they help support the back and pelvis while strengthening overall body stability.
Conversely, certain activities are less recommended due to the risks they pose. These include contact sports such as hockey, boxing, or kickboxing, as well as activities that involve a risk of falling, such as horseback riding, road cycling, or skiing. Workouts in heated rooms, such as hot yoga or hot Pilates, should also be avoided, as should abdominal exercises that bend the trunk, such as crunches, sit-ups, or Russian twists, which can be uncomfortable and unsuitable during pregnancy.
Things to watch out for during training
Stop the activity immediately and consult a doctor if you experience:
- Vaginal bleeding
- Abnormal shortness of breath or chest pain
- Dizziness, headaches
- Pain or heaviness in the perineum
- Regular painful contractions
Tip: Adjust your effort using the perception scale (aim for 5-6/10 if you were active before, or start lower if you are just beginning).
How can professionals help you?
Kinesiologist: assessment of your habits, implementation of a safe program tailored to your trimester.
Perineal and pelvic physiotherapist: assessment of the pelvic floor, deep core, pelvic mobility, and teaching exercises to prepare for childbirth and reduce symptoms.
In conclusion
At ABC Clinique Santé Vaudreuil-Dorion, Cindy Luo and Valérie Giroux support you from the first trimester to postpartum with personalized, safe, science-based programs.
Regain confidence in your body and enjoy an active and fulfilling pregnancy.
Visit the clinic nearest you:
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Valérie Giroux
Kinesiologist
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Cindy Luo
Physiotherapist
