Exercising During Pregnancy
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Congratulations on your pregnancy! This is a special time during which your body goes through many changes. That’s exactly why it’s important to stay active in a way that suits your pregnancy and energy levels.
Exercising during pregnancy is one of the best things you can do for both yourself and your baby. Regular exercise helps you stay fit and energized, reduces common pregnancy discomforts, and prepares your body for labor by keeping it strong.
At Switch, we understand that every pregnancy is different. That’s why we tailor every workout to your body, your energy level, and your stage of pregnancy. This allows you to continue exercising safely throughout your pregnancy, often right up until 39 weeks.
Switch workouts are known for being highly effective. In just 55 minutes, you’ll improve your cardiovascular fitness, build strength, and maintain your overall health. During pregnancy, we adjust the exercises and training intensity to suit your trimester and any symptoms you may be experiencing.
Why Exercising During Pregnancy Is So Important
Many women wonder whether exercising during pregnancy is safe. Fortunately, research shows that staying physically active throughout pregnancy offers many benefits for both mother and baby.
When you continue exercising during your pregnancy, you can benefit from
Less back and pelvic pain: Strengthening your muscles can help reduce back and pelvic pain, especially during the third trimester.
More energy throughout the day: Pregnancy can cause fatigue, but regular exercise actually helps boost your energy levels.
Improved strength and fitness: Both help keep your body as strong and fit as possible during pregnancy and support your recovery after childbirth.
Better sleep: Regular physical activity can improve the quality of your sleep, especially as your body goes through the many changes of pregnancy.
A lower risk of complications during labor: Women who exercise during pregnancy are less likely to have a cesarean section than those who do not. Research by American obstetrician and gynecologist Bradley Price also suggests that staying active during pregnancy can contribute to a smoother labor.
Faster recovery after childbirth: The fitter your body is, the better it can recover after giving birth. This helps you regain your energy more quickly and return to your pre-pregnancy shape sooner.
Exercising During Pregnancy by Trimester
By staying active, you support your body through all the changes that pregnancy brings. As your body changes throughout each stage of pregnancy, we adapt your training to match each trimester.
Exercising During the First Trimester (0 to 20 Weeks)
During the first half of pregnancy, most women experience few physical limitations. This is an excellent time to build a strong foundation.
At Switch, we recommend exercising at least twice a week. By focusing on strength training and cardiovascular fitness, you prepare your body for the second half of pregnancy and support a smoother recovery after childbirth.
At this stage, most exercises can still be performed as usual. As long as your pregnancy is progressing normally and you are not experiencing any complications or discomfort, there are generally no specific restrictions. This makes it the ideal time to continue building strength, endurance, and stability. Of course, we always monitor how you’re feeling and adjust your workouts whenever necessary.
During this phase, the focus is on:
- Improving cardiovascular fitness
- Improving strength
- Working on stronger core
- Developing a consistent exercise routine
Exercising During the Second Trimester (20 to 30 Weeks)
From around 20 weeks of pregnancy, the focus of your training gradually begins to shift. You can still continue to improve your strength and cardiovascular fitness, but the emphasis moves more towards strength training, controlled movements, and a gradual progression in your workouts.
During this stage, pregnancy hormones make your ligaments and tendons more flexible. For that reason, we place greater emphasis on controlled strength training rather than speed or explosive movements.
From this point onward, we avoid exercises that directly target the rectus abdominis (the “six-pack” muscles). Instead, we focus on:
- Side abs
- Pelvic floor training
- Glutes
- Core-stability
These muscle groups play an important role in supporting the pelvis and lower back.
Exercising During the Third Trimester (30 to 40 Weeks)
During the final trimester, the focus of exercise shifts to maintenance.
The goal is no longer to become stronger or fitter, but to keep moving comfortably and prepare your body for labor and delivery.
We recommend exercising more frequently at a lower intensity rather than doing demanding workouts. The emphasis is on exercises for the legs and arms, where comfort and proper technique are more important than lifting heavy weights. This is combined with light cardiovascular training.
For cardio, incline walking and cycling are excellent choices. These forms of exercise help maintain your fitness while placing minimal stress on the body.
A training intensity of approximately 70–85% of your maximum heart rate is a good guideline, as long as it feels comfortable for you.
Most importantly, you should continue to move in a way that feels good. If an exercise doesn’t feel comfortable, let your trainer know. Together, we’ll find an alternative that better suits your body and your stage of pregnancy.
Cardio During Pregnancy
When it comes to cardio, one rule is most important: listen to your body. A good guideline is that you shouldn’t experience any discomfort the day after your workout. If you notice pelvic pain, urinary leakage, or a feeling of heaviness or pressure, it’s a sign to reduce the intensity of your training.
Gradually phase out sprint intervals and opt for a steady pace instead. As your pregnancy progresses, incline walking is often a better choice than running. Cycling is also an excellent way to maintain your cardiovascular fitness. These forms of exercise provide an effective training stimulus while placing minimal stress on your body.
Exercising Safely During Pregnancy at Switch
Our trainers have extensive experience in guiding women through exercise during pregnancy and work with pregnant members every day. Because you book your workout in advance, we can prepare and tailor each session to your trimester, energy levels, and any symptoms or discomfort you may be experiencing. This ensures you can continue to exercise safely, effectively, and confidently throughout your pregnancy.
And remember, every pregnancy is different. Try not to compare yourself to others, and always listen to your body’s signals.
Luister naar je lichaam en vraag ons om advies
It’s important to listen to your body. There will be days when you feel full of energy and days when you need to take things a little easier, and that’s completely normal. At Switch, we’ll help you find the right balance so that exercise continues to have a positive impact on your health and well-being throughout your pregnancy.
Have any questions? Feeling unsure about something? Or just want to talk things through? We’re always here to help.
Have you recently given birth? Be sure to read our blog about exercising after childbirth and how to safely rebuild your strength and fitness.