Research from the University of Alberta is helping to shift the narrative on pregnancy and exercise. Studies show that activities such as high-intensity resistance training and rock climbing into the third trimester remain safe for pregnant people to participate in.
The studies provide updated info on a topic that has long been contentious. A historical lack of academic research, combined with conflicting information circulating on social media, means that many moms are hesitant to work out when expecting, despite 2018 data that showed that getting 150 minutes of exercise a week – a number recommended in Canada’s guidelines for physical activity – did not increase the risk of having a miscarriage, a preterm birth or a low-birth-weight baby.
Exercise classes tailored to pregnancy are available at gyms and studios across the country.
“People get pregnant and they’re told, ‘exercise, it’s good for you.’ They’re also told not to exercise because it’s dangerous,” said Hannah Etlin-Stein, owner of Homegrown Fitness in Toronto. Etlin-Stein created Move Your Bump, a parental strength-training class created specifically for pregnant people.
“They were listed as a vulnerable population, so there were extra regulations and extra caution, so very few people did research with pregnant women up until very recently,” said Margie Davenport, who holds the Christenson Professorship in Active Healthy Living at the University of Alberta, where she leads the program for pregnancy and postpartum health. “But being physically active during pregnancy is not only very safe, it’s quite beneficial for the mom and baby. We’re talking about a 40-per-cent reduction in the risk of major pregnancy complications like pre-eclampsia, gestational diabetes and gestational hypertension.”
The 2019 Canadian Guideline for Physical Activity throughout Pregnancy suggests that pregnant women accumulate at least 150 minutes of moderate-intensity physical activity each week. Some of the activities the guideline recommends are walking, swimming and resistance training.
According to Davenport, if you’re trying to get started, doing anything physical can be beneficial. Choosing what’s right for you should be a continuing conversation between the mom-to-be, their doctor and their coaches. “The best activity to engage in during pregnancy is the one that you enjoy,” Davenport said. “It’s really important to be able to derive those physical, mental and even social health benefits of activity during pregnancy.”
One great option is taking an exercise class specifically designed for moms-to-be, something more gyms and trainers across the country are starting to offer. You can find prenatal Pilates in Vancouver. In Calgary, there’s a full-body workout class suitable for all trimesters. For Etlin-Stein, Move Your Bump is one of Homegrown Fitness’s core classes.
To design the workouts, Etlin-Stein draws on her experience as a strength and conditioning coach, as well as her background as a birthing doula. She has created a supportive space for folks to exercise, showcasing the strength and mobility that’s still available to the group during their pregnancy. “We typically treat pregnant people like they’re so fragile. Almost like they’re a child. So for someone to be in this class and deadlift 100 pounds while pregnant? There is a feeling of empowerment that comes from that.”
One of the ways Move Your Bump differs from many other strength-training classes is in its emphasis on helping the body move into many different positions to prepare for changes occurring during the nine-month period. Classes start with mobility work, and from there, they move on to an upper- and lower-body strength set – think squat with chest press or a deadlift variation with a rowing movement – then some core work and a cool down.
The trainer modifies each exercise to fit with participant’s strength and mobility levels. Weights and speeds are adjusted accordingly. While the focus of the class is working out, for Etlin-Stein it’s just as important for pregnant people to have a weekly get-together with like-minded individuals during one of the most impactful periods of their lives. There’s time to compare notes, offer advice and encourage one another through the experience.
Lisa Watson performs a barbell back squat. She says training during pregnancy has benefited not only her physical health, but her mental health as well.
“I think it’s a big part of it,” Etlin-Stein said. “Having that space that they can go to each week where they can just be with other pregnant people, moving their bodies and joining in the community.”
“It’s been so good for both my mental and physical health and I’ve been able to feel strong throughout my pregnancy,” said Lisa Watson, a recent participant in the class. Watson is currently expecting her third child, but this is the first pregnancy where she maintained her exercise routine throughout.
“In general women often underestimate what they can do while pregnant,” she says. “I’ve found my groove and have been surprised at how much I’ve been able to keep going.”