This editorial series, Women’s Health, is brought to you by The Iowa Clinic and Des Moines Mom. The Iowa Clinic’s Women’s Center offers coordinated care so you can schedule all your appointments in a single day. All 5 original articles from the Women’s Health series can be found here.

Move, move, move. It’s totally against what pregnant women were told years ago – that working out could potentially be harmful to your body (and baby) while pregnant.
Realistically speaking, each person, body, and pregnancy is different; what may work for you may not work for someone else. If you have a current workout regimen and are pregnant or planning to be pregnant – great! Most likely, you can keep doing what you are doing in a safe manner. If you don’t have a workout regimen, start slow, and find something consistent that makes your body feel good.
I am currently pregnant with my third baby, and I’ve continued to be active during all three pregnancies. However, I’ve struggled with extreme sciatic and round ligament discomfort throughout all of my pregnancies. I’ve learned that I feel 100% better after I’ve moved my body, and integrating a combination of different types of exercise helps. Not only does it help me feel better, but it gives me more energy (I need all that I can get right now!), sets the tone for my day, and supports strength throughout labor and delivery.
Tips to Stay Active While Pregnant
- Find something that you enjoy, and that works for YOU. I usually need some sort of structure and plan when it comes to weights, and I’ve landed on a program that I love – Moves! I can use this app when I work out at home, when I’m traveling, or at the gym. I’m currently on the third trimester plan, and then will follow up with the postpartum plan when ready.
- Stretch your body. I mentioned the sciatic and round ligament pain I have. It creates tightness in my hips, so I am constantly stretching (and it gives me an excuse to get some extra massages)!
- Let nature guide you. Does anyone else just love a good walk? Although I don’t have the time to work out as much as I did five years ago, it doesn’t always mean I need intense movement. Sometimes just a walk is exactly what I need, and the extra Vitamin D is perfect!
- Slow down. I’ve been a student at Power Life since they opened their doors. I’m at the yoga studio at least twice a week, and sometimes I just need a slower yoga class to connect back in with my daily intentions and breath. The best part is they have a variety of classes so you can find something that fits your routine!
- Find physical support. Here is my shout out to all of the amazing people and places that help me throughout my pregnancies! Des Moines Acupuncture Clinic, Breathe. Physical Therapy and Wellness, The Well Prenatal and Pediatric Chiropractic and Imagine Peace Massage. They have all supported me in ways they probably don’t know – and have been able to help my body continue to move every day! Advocate for yourself and if you need help, ask for it.
- Eat food that supports your active pregnancy. There are so many! Getting in enough protein is huge during pregnancy, along with healthy fats, fiber, and more. My absolute favorite book that brings in recommendations and expertise is Real Food for Pregnancy.
- Stay hydrated. This is my first time being pregnant in the summer, and WOAH. It is real. I’m constantly drinking water, and my go-to addition for extra electrolytes in LMNT.
- Rest! I’m a go-go-go person! Even when it is hard for me to take breaks, my husband does a great job of reminding me that it is ok if I’m not feeling up to it or need extra rest. After all, there is a little human in there! Even when movement is beneficial, rest provides recovery, growth, strength, and so much more for the body. It’s really something to remember at all stages of life.
Remember YOU are doing the best you can, and YOU are amazing!
Listen to your body. Of course, it is always recommended to check in with your doctor if you have questions or concerns. If you have other medical complications, be aware of this and ensure the physical activity you are looking for is safe for your body and your baby.
How do you stay active during pregnancy?
The Iowa Clinic understands that women are busy and going to the doctor isn’t always a priority. That’s why they developed the Women’s Center with coordinated care. Their scheduling staff can coordinate your annual exam, mammogram and other testing to be done in one day at one location.