Is Intense Exercise During Pregnancy Safe?
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Exercise during pregnancy is widely known to offer many health benefits. But what happens when women—especially athletes—go far beyond the usual recommendations for how much and how intensely to exercise while pregnant?
A new study from Norway looked into this question by following elite and recreational athletes who maintained high levels of physical activity throughout their pregnancies. The findings may surprise you—and offer reassurance for active moms-to-be.
How Much Exercise Is Too Much?
Health guidelines typically suggest at least 150 minutes of moderate-intensity exercise per week during pregnancy. But elite and dedicated recreational athletes often train much more than that, sometimes with high-intensity workouts and heavy weightlifting.
Some doctors and experts have worried that such intense activity could lead to pregnancy complications, low birth weight, or problems during delivery. But research on this specific group has been limited—until now.
What the Study Looked At
This study was part of the "Strong Mama" project in Norway. Researchers followed 60 pregnant athletes—10 elite and 50 recreational. Elite athletes were national-level competitors in sports like handball, CrossFit, and skiing. Recreational athletes also exercised heavily, averaging over 4 hours per week, and often included high-intensity or resistance training in their routines.
Participants filled out surveys during pregnancy and were interviewed again six weeks after giving birth. The researchers collected data on exercise habits, delivery outcomes, baby health, and more.
Key Findings: High Exercise Didn’t Harm Pregnancy
Here’s what the study found:
- No major health issues: Most women in both groups had normal pregnancies and births. There were no cases of low birth weight or severe birth complications among the elite athletes.
- Normal birth outcomes: Almost all babies were born at full term with healthy weights. Average birthweight and gestational age were similar to national averages.
- Quick return to exercise: Many women, including elite athletes, resumed exercising within six weeks after giving birth. Some even started sooner.
- Minor complications only in elite group: Two elite athletes developed gestational diabetes and two had hypertension. None of the recreational athletes experienced these conditions.
Overall, even women doing 7 to 17 hours of exercise per week had safe pregnancies and healthy babies.
So, Is It Safe to Exercise a Lot During Pregnancy?
For women who were highly active before getting pregnant, this study suggests that continuing to train at high levels is generally safe—as long as there are no medical concerns. However, it's important to note:
- These women were already fit and used to high-volume training before pregnancy.
- They were carefully selected to make sure they had no health conditions that would make intense exercise risky.
- The sample size was small, so results may not apply to everyone.
Still, the research gives confidence that more active pregnancies aren’t automatically risky, especially for women already used to regular, intense exercise.
Practical Advice for Pregnant Athletes
If you're pregnant and want to keep exercising, here are some tips inspired by the study:
- Listen to your body – It’s okay to slow down if you feel tired or unwell.
- Consult your healthcare provider – Get personalized advice, especially if you plan to continue high-intensity training.
- Adjust your routine gradually – You might need to change how hard or how often you work out as pregnancy progresses.
- Include recovery time – Rest is important, especially in the weeks after giving birth.
- Focus on pelvic floor exercises – These can help with labor and recovery postpartum.
Final Thoughts
For elite and recreational athletes alike, this study offers encouraging news: staying active—even at high levels—can be part of a healthy pregnancy. While more research is needed to confirm these findings in larger groups, the message is clear—pregnancy doesn’t have to mean putting your fitness on pause.
If you’re already active, keep moving safely. And if you're just starting, know that even moderate exercise during pregnancy brings real health benefits—for you and your baby.