Staying active during pregnancy is usually safe and beneficial. It can reduce discomfort, improve mood, increase stamina, and help prepare your body for labor. However, it’s just as important to recognize when your body is signaling that you’re doing too much.
Monitoring how you feel during and after exercise is key. Overexertion — or training beyond what your body can handle — can be harmful during pregnancy. If you experience any warning signs, it may be time to adjust your routine.
A healthcare provider or certified prenatal fitness expert can help you develop a safe, effective workout plan tailored to your pregnancy. It’s also essential to check in with your provider before starting or continuing any fitness regimen, and to avoid certain activities that may pose risks during pregnancy.
Signs You May Be Overdoing It
Here are some signs that your workout might be too intense or not well-suited to your current stage of pregnancy:
1. You’re too breathless to speak
If you’re unable to hold a conversation during exercise, you’re likely pushing yourself too hard. Aim for moderate intensity — enough to get your heart rate up, but not so much that you’re gasping for air.
2. You feel drained instead of energized
Exercise should leave you feeling refreshed and revitalized, even if you’re a little tired afterward. If you’re feeling completely wiped out or remain fatigued for hours, your routine may be too strenuous.
3. You experience pain during or after workouts
Mild soreness can be normal, but persistent or sharp pain is a red flag. Lingering discomfort often means you’ve strained a muscle or joint.
4. You feel unsteady or lose balance
Extreme muscle fatigue can impair your balance, which can increase the risk of falling. If your legs feel too weak to stabilize you, it’s time to take a step back.
5. Your resting heart rate is unusually high
A resting heart rate that’s elevated by more than 10 beats per minute in the morning could be a sign that your body is under stress.
6. You’re getting sick more often
Overtraining can suppress your immune system, leaving you more vulnerable to colds and infections and making recovery more difficult.
7. You’re moody, irritable, or unfocused
While pregnancy hormones can affect your mood, overexercising can make things worse — especially if you’re not resting enough.
8. You’re struggling to sleep
If you’re having trouble falling or staying asleep, or waking up still feeling exhausted, you may not be giving your body adequate time to recover.
How to Avoid Overheating During Pregnancy
While overheating during exercise is uncommon, it can happen — particularly in hot or humid conditions. Signs of overheating include:
- Excessive sweating
- Dizziness or faintness
- Headaches or nausea
- Muscle cramps
- A racing heart
When your body overheats, blood is diverted to your skin to cool you down, reducing the amount of blood — and therefore oxygen — available to your uterus and baby.
To avoid overheating:
- Exercise in a cool, well-ventilated space, ideally indoors with air conditioning.
- Avoid working out in the heat of the day, especially outdoors.
- Stay hydrated by drinking water before, during, and after your workout.
- Skip high-heat workouts, such as hot yoga or Pilates.
- Avoid saunas and hot tubs throughout your pregnancy.
If you feel overheated or experience symptoms like lightheadedness, nausea, or an irregular heartbeat, stop immediately and contact your healthcare provider.
Warning Signs That Require Immediate Attention
Some symptoms may point to a more serious health issue or pregnancy complication. Stop exercising and call your healthcare provider immediately if you experience any of the following:
Vaginal bleeding
Any bleeding during pregnancy should be evaluated. In early pregnancy, it could signal a miscarriage. Later on, it may indicate preterm labor or issues with the placenta, such as placenta previa or abruption. Seek medical care right away.
Decreased fetal movement
If your baby seems less active than usual, pause and focus on their movements. Sometimes it’s hard to notice when you’re moving, so sit quietly and hydrate. If the reduced movement continues, call your provider.
Persistent dizziness or headaches
These could be signs of overexertion, dehydration, or inadequate nutrition. If they don’t go away after rest and hydration, contact your provider.
Fainting
Fainting can indicate a drop in blood pressure or insufficient oxygen. It needs immediate medical evaluation, as it could also affect your baby’s oxygen supply.
Heart palpitations
Irregular or racing heartbeats might be normal, but they can also signal anemia, thyroid issues, or other problems. Contact your provider if you feel fluttering, pounding, or irregular heartbeats.
Chest pain
Chest pain should never be ignored. Stop exercising and seek emergency care if you feel tightness, pressure, or discomfort in your chest.
Pain or swelling in one calf
Swelling and pain in one leg — especially if it’s red or warm — may be a sign of deep vein thrombosis (DVT), a potentially serious blood clot condition. Seek emergency medical care immediately if you notice these symptoms.
Other Times to Slow Down or Call Your Provider
Take a break and notify your provider if you experience:
- Unusual abdominal pain
- Persistent back or hip pain
- Difficulty breathing or shortness of breath that doesn’t improve with rest
- Leaking or a sudden gush of fluid from the vagina
- Contractions that don’t go away with hydration and rest
Exercises to Avoid During Pregnancy
While many activities are safe and even encouraged during pregnancy, some should be avoided due to the risk of injury or complications. These include:
- High-fall-risk activities: such as horseback riding, skiing, surfing, gymnastics, and waterskiing.
- High-contact sports: including soccer, basketball, boxing, and hockey.
- Rapid-direction-change sports: like racquetball or tennis, which can increase your risk of falling.
- Scuba diving or exercise at high altitudes above 6,000 feet (unless you live at that elevation and are acclimated).
- Exercises on your back after the first trimester: Avoid sit-ups or other moves lying flat, as this position can restrict blood flow.
Final Thoughts
Exercise during pregnancy offers immense benefits — but only when it’s done safely and mindfully. The key is to pay attention to your body, avoid pushing too hard, and speak with your healthcare provider regularly. By doing so, you can enjoy a healthier pregnancy and better prepare for childbirth.