September 30th 2024

Staying active while growing a human

You know that it is very important to stay active, both during pregnancy and postpartum, but you are unsure how. Can exercise cause miscarriage? Are there certain activities that are generally okay or alternatively should be avoided? Is it okay to wait until the 6-week checkup to begin my pelvic floor reeducation?

Let's go through those questions one by one with research, as always. And don’t forget if you are looking for recovery timelines and step-by-step guidance for postpartum recovery and return to movement we’ve got you covered with our different movement courses. Learn from postpartum specialists from the comfort of your home, anytime you have a few minutes to spare.

#1 Can exercise cause miscarriage?

“Physical activity has been shown to not increase the likelihood of adverse outcomes including low birth weight, miscarriage, or perinatal mortality. Additionally, physical activity during pregnancy decreases risk of developing conditions such as gestational diabetes, pre-eclampsia, hypertension, depression, and both prenatal and postpartum incontinence.” (1)

Something that can potentially cause miscarriage however is breastfeeding during pregnancy, you can read more here and should speak to your doctor if this is a concern for you.

#2 Are there activities that are generally okay or any that should be avoided?

First, a quick reminder of the strain that pregnancy and birth put on your body: (1)

• “The abdominal musculature is stretched to 115% of its resting length by 38 weeks of pregnancy”
• “During labor and delivery, pelvic floor musculature is stretched to 250% of its resting length during delivery”

Let your body be your guide. Always. You should not experience pain during or after any activity.

“During pregnancy, running, stationary biking, low impact aerobics, step aerobics, swimming, or walking may be encouraged ... Contact sports, activities that increase likelihood of falls (horseback riding, cycling, downhill skiing, etc.), scuba diving, and/or hot yoga should be avoided.” (1)

“In the early postpartum period, initial focus should be on reconnecting with diaphragmatic breathing to restore thoracic and lumbar mobility as well as to increase on-demand neuromuscular connection of the pelvic floor musculature.” (1)

With the purchase of any of our courses, you will learn this breathing and much more as part of our Bonus Pack (for a sneak peek inside check back to Sep 15th 2024 newsletter).

#3 Is it okay to wait until the 6-week checkup to begin my pelvic floor reeducation?

Unfortunately no, waiting until the 6-week checkup postpartum with your gynecologist to begin any type of rehabilitation means that you navigate this early recovery phase on your own and “miss the benefits of targeted exercise that can minimize their postpartum symptoms and prepare them for a return to movement.” (1)

Not to be scary, but it is VERY important to do pelvic floor rehabilitation. It is never too late to get started. It can have impacts on your strength, health and comfort in the near and far future.

For general tips on postpartum exercise from a personal trainer & what to make sure to ask about at your 6 week checkup it’s here.

Sources:

1. ​Selmen et al. 2022
2. ​Moossdorff-Steinhauser et al. 2021​

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Moving is always worth the effort,

Erica

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