As a fitness specialist who has worked with dozens of expectant mothers, I've seen firsthand how pregnancy can transform a woman's relationship with physical activity. When I first learned about the National University (NU) women's volleyball team's remarkable performance this season, led by MVP frontrunner Bella Belen and two-time best opposite hitter Alyssa Solomon, it struck me how their athletic excellence actually provides valuable insights for pregnant women seeking safe exercise options. Just as these elite athletes have mastered the art of powerful yet controlled movements, expectant mothers can learn to modify their workouts to maintain strength without compromising safety.
I remember working with Sarah, a former college athlete who was eight weeks pregnant and terrified that she'd have to abandon her active lifestyle completely. Like many women, she'd received conflicting advice about exercise during pregnancy. The truth is, most women can and should exercise during pregnancy, with appropriate modifications. The American College of Obstetricians and Gynecologists recommends at least 150 minutes of moderate-intensity aerobic activity weekly for pregnant women without medical complications. That's about 30 minutes, five days a week - quite achievable for most women.
Walking remains one of my top recommendations, and it's something I've personally found invaluable during my own pregnancy. There's something profoundly grounding about maintaining this simple activity while your body undergoes such dramatic changes. I typically suggest starting with 15-20 minute walks and gradually increasing to 30-45 minutes as tolerance allows. The beauty of walking lies in its accessibility - no special equipment needed beyond supportive footwear. I've had clients who walked throughout their pregnancies right up until their due dates, reporting better sleep, improved mood, and easier labors.
Swimming and water aerobics deserve special mention here. The buoyancy of water reduces stress on joints while providing resistance for muscle strengthening. During my second trimester, I found aquatic exercise particularly relieving for my aching back. The water supports approximately 90% of your body weight, making it ideal for pregnancy when joints are more vulnerable. Many community centers offer prenatal water classes, but even simple lap swimming or water walking can provide tremendous benefits.
Strength training, when approached correctly, can be incredibly beneficial during pregnancy. This is where I see parallels with athletes like Belen and Solomon - though obviously at completely different intensity levels. The key is focusing on maintenance rather than progression. I typically recommend reducing weights by about 30-40% from pre-pregnancy levels while increasing repetitions to 12-15 per set. Emphasis should be on proper form and controlled movements rather than lifting heavy. Squats, modified push-ups, and bent-over rows with light dumbbells can help maintain the muscular strength needed for carrying pregnancy weight and preparing for the physical demands of motherhood.
Yoga and Pilates, specifically modified for pregnancy, offer unique benefits beyond physical fitness. The mindfulness component helps manage stress, while the focus on breathing techniques can prove invaluable during labor. I'm particularly fond of prenatal yoga for its combination of gentle strengthening, flexibility work, and stress reduction. However, I'm cautious about certain poses - deep twists and poses lying flat on the back after the first trimester should generally be avoided. I've found that many of my clients who maintained regular yoga practice reported shorter labors and needed less pain medication.
Stationary cycling provides excellent cardiovascular benefits with minimal impact on joints. Unlike outdoor cycling, the risk of falling is significantly reduced. I typically recommend setting the resistance to a level that allows maintaining a conversation - that's your guide to appropriate intensity. Many women find they can continue stationary cycling well into their third trimester, though adjustments to handlebar and seat position may be necessary as the belly grows.
What fascinates me about observing elite athletes like the NU volleyball stars is how they exemplify the principle of listening to their bodies while maintaining discipline - a crucial balance for pregnant women. During pregnancy, your body provides constant feedback about what feels right and what doesn't. I encourage clients to pay attention to warning signs like dizziness, vaginal bleeding, or decreased fetal movement, but also to trust their knowledge of their own bodies. The "talk test" - being able to maintain a conversation during exercise - remains a reliable intensity guide.
The benefits extend far beyond physical health. I've seen exercise dramatically improve mood and energy levels in pregnant clients. One study showed that regular exercise can reduce the risk of postpartum depression by up to 25%. That's significant when you consider that approximately 15% of women experience postpartum depression. The psychological benefits alone make the case for maintaining appropriate physical activity throughout pregnancy.
Of course, every pregnancy differs, and individual considerations must be addressed. Women with certain conditions like placenta previa or preeclampsia may need to restrict activity more significantly. This is why I always stress the importance of consulting with healthcare providers before beginning or continuing any exercise regimen during pregnancy. What works beautifully for one woman might not be appropriate for another, even at the same stage of pregnancy.
Looking at athletes like Belen and Solomon reminds me that physical excellence comes in many forms. For pregnant women, excellence means maintaining health and wellbeing for both mother and baby through appropriate physical activity. The goal isn't to set personal records or achieve peak performance, but rather to support the incredible process of growing new life while preserving maternal fitness. The exercises I've mentioned - walking, swimming, modified strength training, prenatal yoga, and stationary cycling - represent the foundation of what I've found most effective in my practice. They provide the balance of safety and benefit that makes them ideal choices for most pregnant women. The key is starting where you are, listening to your body, and recognizing that maintaining reasonable activity levels contributes significantly to both maternal and fetal health.