Exercise During Pregnancy and Postpartum: What the Latest Research Means for Families in St. Joseph, Michigan
If you're pregnant or recently had a baby, you've probably received plenty of well-meaning advice about exercise.
"Don't let your heart rate go above 140."
"Don't lift anything heavy."
"Wait until your six-week check-up before doing any exercise."
The problem? Much of this advice is outdated.
New research led by exercise physiologist Dr. Margie Davenport is changing how healthcare professionals think about movement during pregnancy and postpartum recovery. The evidence is increasingly clear: for most healthy pregnancies, exercise is not only safe—it's one of the best things you can do for yourself and your baby.
At Health Elevated Pelvic Health Therapy in St. Joseph, Michigan, one of the most common questions I hear is, "Is it safe for me to keep exercising?"
The answer is usually yes—with the right guidance.
The Old Rules Have Changed
For decades, pregnant women were told to avoid raising their heart rate above 140 beats per minute.
Today, that recommendation has been abandoned.
Current evidence supports using your own symptoms and perceived effort—not a specific heart rate—as a guide for exercise intensity. Every pregnancy is different, and what feels appropriate for one person may not be right for another.
Rather than placing unnecessary restrictions on movement, today's recommendations encourage women to remain active throughout pregnancy whenever medically appropriate.
Can You Lift Weights During Pregnancy?
Absolutely—if your pregnancy is uncomplicated and your healthcare team has not advised otherwise.
Strength training offers many benefits during pregnancy, including maintaining muscle mass, supporting posture, improving bone health, and preparing your body for the physical demands of labor and caring for a newborn.
The goal isn't to stop lifting.
It's to modify your breathing, technique, exercise selection, and training load as your body changes.
Whether you're lifting your toddler, carrying groceries around St. Joseph, or continuing CrossFit, strength training can often remain an important part of a healthy pregnancy.
You Don't Have to Wait Six Weeks to Start Recovering
One of the biggest misconceptions about postpartum recovery is that healing begins at your six-week appointment.
In reality, recovery begins immediately after birth.
Depending on your delivery and your individual circumstances, gentle walking, breathing exercises, mobility work, and reconnecting with your core and pelvic floor can often begin within days.
That doesn't mean jumping back into running or heavy lifting right away.
It means giving your body the support it needs from the very beginning.
The newest postpartum physical activity guidelines encourage a gradual return to movement based on how you're feeling—not simply waiting for a date on the calendar.
Why Exercise Matters During Pregnancy
Research has shown that regular physical activity during pregnancy may help reduce the risk of:
Gestational diabetes
High blood pressure and preeclampsia
Excessive pregnancy weight gain
Prenatal depression and anxiety
Back and pelvic pain
Exercise can also improve sleep, energy levels, cardiovascular fitness, and overall quality of life throughout pregnancy.
The Benefits Continue After Baby Arrives
Movement doesn't just help your physical recovery.
It also supports your emotional well-being.
Regular postpartum physical activity has been associated with:
Lower rates of postpartum depression
Improved energy
Better cardiovascular health
Increased strength and endurance
Improved confidence returning to everyday activities and exercise
Current evidence also shows that exercise does not negatively affect breastfeeding or infant growth in healthy mothers.
When Should You See a Pelvic Floor Therapist?
While exercise is encouraged, it shouldn't leave you feeling worse.
You don't have to accept symptoms like:
Urine leakage during exercise
Pelvic heaviness or pressure
Pain with movement
Pain during intercourse
Persistent abdominal separation concerns
Fear of returning to running or lifting
These symptoms are common, but they are not something you simply have to "live with."
A pelvic health assessment can identify what's contributing to your symptoms and create a plan that helps you return to the activities you love safely and confidently.
Pelvic Health Physical Therapy in St. Joseph, Michigan
At Health Elevated Pelvic Health Therapy, I work with women throughout St. Joseph, Stevensville, Benton Harbor, New Buffalo, Bridgman, Niles, and Southwest Michigan who want to stay active during pregnancy and recover well after birth.
Whether you're preparing for labor, healing after a vaginal delivery or C-section, returning to CrossFit, lifting your growing child, or simply hoping to exercise without leaking, pelvic floor physical therapy can help.
My approach combines the latest research with individualized care, because no two pregnancies—or recoveries—are exactly alike.
Ready to Move with Confidence?
You don't have to choose between protecting your body and staying active.
With evidence-based guidance and individualized pelvic health care, you can continue moving through pregnancy and postpartum with confidence.
If you're looking for pelvic floor therapy in St. Joseph, Michigan, or want help returning to exercise after having a baby, I'd love to help.
Schedule an evaluation with Health Elevated Pelvic Health Therapy and let's create a plan that supports your goals—for pregnancy, postpartum, and beyond.
