Pregnancy and Exercise in Grand Rapids, MI

Staying active during pregnancy can be a safe and effective way to support your health and your baby’s health. For expecting parents in Grand Rapids, Michigan, a well-planned exercise routine can help you cope with our long winters, stay mobile, and prepare for labor and postpartum recovery.

Always talk with your Grand Rapids healthcare provider—such as your OB/GYN at Spectrum Health, Trinity Health Grand Rapids, Metro Health, or Mercy Health—before starting or changing an exercise program during pregnancy.

Benefits of Exercise During Pregnancy

Regular, moderate exercise during pregnancy offers many physical and emotional benefits. For women in West Michigan, staying active can be especially helpful during cold months when outdoor activity naturally drops.

Physical Benefits

Exercising during pregnancy may help:

  • Improve weight control and support healthy weight gain
  • Maintain cardiovascular fitness and muscle strength
  • Reduce back and pelvic pain
  • Decrease the risk of pregnancy-related complications such as:
    • Pregnancy-induced hypertension (high blood pressure in pregnancy)
    • Pre-eclampsia
  • Improve posture and circulation
  • Prepare your body for the physical demands of labor and motherhood
  • Support faster recovery after delivery
  • Help prevent and manage urinary incontinence

Emotional and Mental Health Benefits

Pregnancy can be emotionally demanding. Regular physical activity can:

  • Boost mood and overall sense of well-being
  • Reduce stress and tension
  • Lower the risk of anxiety and depression
  • Improve sleep and help manage insomnia

If you need extra support, local resources like the Kent County Health Department and Grand Rapids Public Health can help connect you with mental health and prenatal support services.

How Pregnancy Changes Your Body and Exercise Needs

Your body goes through many changes during pregnancy. Some of these changes mean you’ll need to modify how you exercise.

Hormonal Changes

  • The hormone relaxin loosens your ligaments to prepare your body for birth.
  • Looser joints can increase your risk of sprains and other joint injuries.
  • Avoid sudden, jerky movements and high-impact activities that stress the joints.

Weight, Balance, and Posture

As your pregnancy progresses:

  • Your weight increases and your weight distribution shifts.
  • Your center of gravity moves forward, affecting balance and coordination.
  • You may be more prone to falls, especially in winter when Grand Rapids sidewalks and parking lots can be icy.

Choose exercises with a low risk of falling and be extra careful when walking outdoors in snowy or slippery conditions.

Heart Rate and Blood Pressure

  • Pregnancy naturally increases your resting heart rate.
  • Don’t rely on target heart rate alone to judge exercise intensity.
  • Instead, use the “talk test” or the Borg Rating of Perceived Exertion (RPE) scale:
    • You should be able to talk in full sentences but not sing.
  • Blood pressure often drops in the second trimester:
    • Avoid rapid position changes (for example, from lying down to standing quickly) to reduce dizziness or faintness.

Your provider may recommend pre-exercise screening to make sure exercise is safe for you, especially if you have medical conditions like high blood pressure, diabetes, heart disease, or a high-risk pregnancy.

How Much and How Often Should You Exercise?

If your Grand Rapids healthcare provider has cleared you for physical activity, general guidelines for healthy pregnant women are:

  • Aim for at least 30 minutes of moderate-intensity physical activity on most, if not all, days of the week.

If You Were Active Before Pregnancy

If you were already exercising regularly before becoming pregnant:

  • You can usually continue your routine with modifications as needed.
  • Maintain moderate intensity rather than high intensity.
  • Avoid increasing the intensity or starting new, strenuous activities during pregnancy.

If You Were Inactive Before Pregnancy

If you were not exercising regularly before becoming pregnant:

  • Start slowly with low-intensity activities such as:
    • Walking (indoors at a mall, on a treadmill, or at local community centers)
    • Gentle swimming or water walking (many Grand Rapids fitness centers and hospitals offer warm-water pools and prenatal aquatics)
  • Begin with 10–15 minute sessions and gradually build up to 30 minutes.
  • Aim for most days of the week, as tolerated.

Let Your Body Be Your Guide

Use how you feel as your main guide:

  • You’re likely at a safe intensity if:
    • You can talk normally but cannot sing.
    • You do not become exhausted quickly.
  • Stop or slow down if you feel:
    • Overheated
    • Short of breath
    • Lightheaded or unwell

If you’re healthy and your pregnancy is uncomplicated, you can usually continue exercising at this level throughout pregnancy or until it becomes uncomfortable. Always follow the advice of your doctor, midwife, physiotherapist, or other healthcare professional.

Safe Activities During Pregnancy

Many activities are generally safe for most pregnant women in Grand Rapids, even beginners, when done with proper guidance and medical clearance.

Examples of Safe Exercises

  • Walking – Outdoors on clear, safe surfaces or indoors at local malls or gyms
  • Swimming and water exercise (aquarobics) – Reduces joint stress and supports your weight
  • Prenatal yoga – Focuses on stretching, breathing, and relaxation (look for prenatal-specific classes in Grand Rapids)
  • Prenatal Pilates or gentle floor exercises – Emphasize core and pelvic floor strength
  • Stationary cycling – Lower risk of falls compared to regular biking
  • Pregnancy exercise classes – Many local hospitals and fitness centers offer prenatal fitness programs

Before joining any class in Grand Rapids, confirm that the instructor is experienced in prenatal exercise and that your obstetric provider has cleared you to participate.

General Cautions for Exercising While Pregnant

Even if you are used to exercising, pregnancy requires some extra precautions.

Temperature and Hydration

  • Avoid raising your body temperature too high:
    • Do not use hot tubs or very hot spas.
    • Avoid saunas and hot yoga.
  • Exercise in a cool, well-ventilated environment:
    • In summer, avoid outdoor workouts during the hottest parts of the day.
    • In winter, dress in layers so you can avoid overheating once you warm up.
  • Stay well hydrated:
    • Drink water before, during, and after exercise, even in cold Grand Rapids weather when you might not feel as thirsty.

Intensity and Fatigue

  • Don’t exercise to the point of exhaustion.
  • Work at less than 75% of your estimated maximum heart rate, unless your provider gives different instructions.
  • If you feel unusually tired, take a rest day or do gentle stretching instead.

Strength Training and Stretching

  • If you lift weights:
    • Use light weights with medium to high repetitions.
    • Avoid heavy lifting and breath-holding (Valsalva maneuver).
  • Stretch gently:
    • Perform controlled stretching.
    • Avoid over-extending joints due to increased ligament laxity from pregnancy hormones.

When to Avoid or Stop Exercise

Avoid Exercise If You Are Ill or Feverish

  • If you feel sick, have a fever, or are recovering from an illness, rest and contact your provider before resuming exercise.
  • Do not increase the intensity of your workout while pregnant. Adjust down if needed.

Activities to Avoid During Pregnancy

To reduce the risk of injury to you or your baby, avoid:

  • Contact or collision sports, such as:
    • Soccer
    • Basketball
    • Martial arts
  • Activities with a risk of abdominal trauma or pressure, such as:
    • Heavy weightlifting or powerlifting
    • Sports with hard projectiles or striking implements (e.g., hockey, softball, cricket)
  • Activities with a high risk of falling, such as:
    • Downhill skiing
    • Horseback riding
    • Skating or ice hockey
    • Gymnastics or other extreme balance/agility sports
  • SCUBA diving – Changes in pressure can be dangerous for your baby.
  • High-altitude training above 2,000 meters (not common around Grand Rapids, but important if you travel).
  • Prolonged supine (on your back) exercises after the first trimester:
    • The weight of your uterus can reduce blood flow back to your heart.
    • Many exercises can be modified to a side-lying or hands-and-knees position.

If you’re unsure whether an activity is safe, talk with your OB/GYN, midwife, or physiotherapist at your Grand Rapids healthcare system.

Pelvic Floor Exercises in Pregnancy

Pregnancy and vaginal birth can weaken the pelvic floor muscles, which support your bladder, uterus, and bowel. Strengthening these muscles is important for:

  • Preventing and managing urinary incontinence
  • Supporting the pelvis and spine
  • Improving recovery after birth

A pelvic health physiotherapist in Grand Rapids can assess your pelvic floor and prescribe appropriate exercises.

How to Do Pelvic Floor Exercises (Kegels)

  1. Identify the muscles

    • Imagine stopping the flow of urine and preventing passing gas at the same time.
    • The muscles you tighten are your pelvic floor muscles.

  2. Contract and hold

    • Gently squeeze and lift these muscles.
    • Hold for up to 10 seconds (start with fewer seconds if needed).

  3. Relax completely

    • Rest for the same amount of time as you held the contraction.

  4. Repeat

    • Aim for 10 repetitions, several times a day.

You can do these exercises sitting, standing, or lying on your side. Avoid holding your breath or tightening your buttocks or thighs.

Core and Abdominal Exercises During Pregnancy

Why Strong Core Muscles Matter

Your internal core and pelvic floor muscles act like a natural “corset,” supporting your:

  • Pelvis
  • Lumbar spine (lower back)
  • Growing uterus

A strong, well-conditioned core can help reduce back pain and support better posture during pregnancy.

Diastasis Recti (Abdominal Separation)

During pregnancy, it’s common to develop diastasis recti abdominis, a painless separation of the abdominal muscles along the midline. Because of this:

  • Traditional sit-ups or crunches are not recommended and may worsen the separation.
  • Focus on gentle core stability exercises instead.

Example of a Safe Core Exercise

  1. Starting position

    • Sit, stand, or get on your hands and knees with a neutral spine.

  2. Deep abdominal activation

    • Gently draw your belly button in toward your spine as if zipping up snug pants.

  3. Breathe out while pulling in

    • Exhale as you gently engage your deep abdominal muscles.

  4. Hold and count

    • Hold for up to 10 seconds while breathing lightly.

  5. Relax and breathe in

    • Release the contraction completely and inhale.

  6. Repeat

    • Perform 10 repetitions, several times a day, as comfortable.

If you’re unsure how to perform these exercises correctly, ask your OB provider for a referral to a prenatal or pelvic health physical therapist in Grand Rapids.

Warning Signs: When to Stop Exercise and Call Your Provider

Stop exercising immediately and contact your doctor, midwife, or go to an urgent care or emergency department (e.g., Spectrum Health or Trinity Health Grand Rapids) if you experience:

  • Headache, dizziness, or feeling faint
  • Heart palpitations or chest pain
  • Shortness of breath that doesn’t improve with rest
  • Sudden swelling of the face, hands, or feet
  • Calf pain, redness, or swelling (possible blood clot)
  • Vaginal bleeding or fluid leakage
  • Regular, painful contractions
  • Deep back pain or severe pelvic pain
  • Decreased fetal movement (after you’ve started feeling regular movements)

If you are ever unsure, it is safer to stop and call your provider or a nurse triage line at your Grand Rapids hospital.

Local Support for Pregnancy and Exercise in Grand Rapids

You don’t have to navigate pregnancy fitness alone. In the Grand Rapids area, you can:

  • Talk with your OB/GYN, midwife, or family doctor at:
    • Spectrum Health
    • Trinity Health Grand Rapids
    • Metro Health
    • Mercy Health
  • Ask for a referral to:
    • A prenatal or pelvic health physical therapist
    • A certified prenatal fitness or yoga instructor
  • Use community resources:
    • Kent County Health Department for prenatal education and referrals
    • Grand Rapids Public Health programs for maternal and child health support

Key Takeaways for Pregnancy and Exercise in Grand Rapids, MI

  • Most healthy pregnant women can safely exercise with medical clearance.
  • Aim for 30 minutes of moderate activity most days, adjusting for how you feel and any medical conditions.
  • Choose low-impact, pregnancy-safe activities like walking, swimming, prenatal yoga, and gentle strength training.
  • Avoid contact sports, high fall-risk activities, overheating, heavy lifting, and prolonged lying on your back after the first trimester.
  • Prioritize pelvic floor and core stability exercises to support your body before and after birth.
  • Always listen to your body and contact your Grand Rapids healthcare provider if you notice any warning signs.

By combining professional medical guidance with safe, regular exercise, you can support a healthier, more comfortable pregnancy here in West Michigan.