You’re over the moon about your pregnancy but may be wondering, “Can I still work out?” The good news is several exercises are considered safe to do throughout pregnancy for many women.
Benefits of Exercise While Pregnant
Staying active while pregnant can have many health benefits for you and baby:
reduces back pain
relieves constipation
may reduce risk of preeclampsia, gestational diabetes and cesarean birth
promotes healthy weight gain during pregnancy
What are Some Pregnancy-Safe Exercises?
Because everyone is different, you’ll want to talk to your OB-GYN about your fitness goals and what you can do while pregnant. This is especially important if you have a high-risk pregnancy.
Exercises that are generally considered safe for pregnant women include:
wall pushups – Standing facing a wall with your arms at shoulder level, use your forearms to push down onto the wall and straighten out, keeping your back straight.
squats with a fitness ball – Squatting may help during labor and delivery so it’s a good idea to practice while you’re pregnant. You can squat using a fitness ball by leaning against the wall with the ball at your back and your feet shoulder-width apart. Squat by sliding down the wall until your knees are at a 90-degree angle and stand back up.
leg raises – This exercise can help you build muscle in your abs and back. On your hands and knees, raise your knee, extend your leg out straight behind you and then bring your knee back to the floor. Repeat with the opposite leg.
modified side plank – Lie on your side and raise up on your forearm with your shoulder over your elbow. Hold and then lower down to the floor. Repeat the exercise on the other side.
walking – This is generally one of the best exercises you can do at any life stage because it’s low impact.
Exercises to Avoid While Pregnant
The American College of Obstetricians and Gynecologists recommends avoiding exercises that can increase your injury risk, including:
contact sports like basketball, soccer, hockey and boxing
skiing, surfing, horseback riding and other activities that could increase your fall risk
hot yoga because you can easily overheat
Going to The Gym
Prenatal exercises can help you get and stay in shape to prepare for baby. Your OB-GYN can help you figure out what’s right for you. You can also check out the Fitness Program for gyms you can use before, during and after pregnancy. The Fitness Program is available exclusively to you and your covered dependents age 16 and older. This program gives you access to a nationwide network of fitness locations at a discount.
Other Resources for TRS-ActiveCare and TRS-Care Standard
Ovia Health™ apps
Ovia Health™ apps provide maternity and family planning support at every stage.
Ovia – Health, Fertility and Menopause Support — Track your health status and know when you're most likely to become pregnant or receive support as you transition into menopause.
Ovia Pregnancy — Get support during pregnancy and postpartum.
Ovia Parenting — Get support for family and working parents in the early years of parenting.
Wellness Coaching
Work one-on-one with a nutritionist or fitness expert, improve your blood pressure or cholesterol, or stop smoking. Those are just a few of the programs available to you at no cost through your TRS health plan’s Wellness Coaching program.
Well onTarget®
Access Well onTarget® for self-management programs, tips and resources including videos, podcasts, 12-week programs and other tools. They’re available anytime, day or night.
Personal Health Guides
Talk to a Personal Health Guide, 24/7. Call 1-866-355-5999 or chat in the BCBSTX App. A PHG can help you with your wellness needs, find a provider, make an appointment, get claims information, do cost comparisons, and more.