Pregnancy and Exercise: Why “Take It Easy” Is Outdated Advice
At APEX PWR in Tigard, OR, we see it all the time: well-meaning people telling pregnant women to “take it easy” and avoid challenging exercise. “The uncomfortable truth is that this outdated mindset is robbing mothers and babies of life-changing health benefits.”
Dr. Nick, MD, recently shared his perspective after watching an “incredible display of strength.” A woman in the middle of her pregnancy completed a handstand walk with confidence and control. The handstand was impressive, but what stood out most was how “powerfully it pushed back against the conditioning that treats pregnancy like a disability instead of the transformative, resilient experience it truly is.”
See it here: https://www.instagram.com/reel/DPEQh0tDSru/?igsh=c2QwcmZ0bXJqbXNq
This moment was not just about balancing upside down. It was about shattering limiting beliefs of what pregnant bodies can achieve.
The Research is Clear
Dr. Nick elaborates in the post, “Organizations like ACOG, CDC, NHS, and WHO all recommend that women with uncomplicated pregnancies engage in at least 150 minutes of moderate-intensity exercise per week.”
The benefits extend to both mother and baby:
- Reduced risk of gestational diabetes, preeclampsia, and excessive weight gain
- Shorter labor durations and smoother deliveries
- Babies with healthier birth weights
- Improved neurological development in infants
This is not fringe science. This is mainstream medicine, backed by decades of research.
Outdated Advice is Still Holding Women Back
Even with this evidence, many pregnant women are still told by friends, family, or even healthcare providers to “be careful” or “don’t overdo it.” At APEX PWR in Tigard, OR, we see how this fear-based advice can leave women uncertain and hesitant to move, when in reality, safe and structured exercise can make pregnancy healthier, delivery smoother, and recovery faster.
Your Body Was Designed for This
Strength does not disappear when a woman becomes pregnant. With smart programming, it can actually be enhanced. Exercise during pregnancy is not about pushing recklessly but about:
- Individualized programming tailored to each trimester
- Load management to balance challenge and safety
- Listening to the body’s feedback
- Working with experts who understand pregnancy-specific needs
Pregnancy is not fragility. It is adaptability, resilience, and strength in one of its most beautiful forms.
APEX PWR Insights
Our team at APEX PWR believes pregnancy should be approached with strength and confidence, not limitation and fear. We offer physical therapy, coaching, and progressive training programs to support mothers at every stage.
Here is how we help:
- Core and pelvic floor training to reduce discomfort and prepare for delivery
- Mobility and conditioning sessions to minimize pain and support energy levels
- Strength programming to maintain muscle balance and support posture
- Education and support so women feel empowered to move with confidence during and after pregnancy
At APEX, we do not see pregnancy as something to simply get through. We see it as a season where women can build lasting strength that benefits both them and their babies.
Why Are We Still Having This Conversation in 2025?
“The science has been settled for decades,” Dr. Nick states, yet outdated beliefs persist. Too often, women are told to restrict movement instead of being encouraged to train safely.
The real question is not whether pregnant women should exercise.
The question is: why are we still doubting women’s capabilities when the evidence is so clear?
A Challenge for You
We would love to hear from you.
What is the most ridiculous piece of pregnancy advice you have ever been given, the kind that made you question what your body was really capable of?
If you’re looking for fitness guidance through pregnancy, visit us at https://apexpwr.com/contact/
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