Exercising While Pregnant
by acac Personal Trainer Nicole Goerge
Congratulations on your pregnancy!
Your body will be going through lots of changes in the coming months, so be prepared to change up your workout routine and be patient with yourself.
Benefits to exercising during pregnancy…
- eases backaches
- helps with bloating and constipation
- improves mood
- relieves stress
- decreases the chance of developing gestational diabetes
- helps with labor, delivery and recovery
If you were active before pregnancy…
- don’t worry that you’ll have to stop. However, you might need to change up your routine to accommodate the way you are feeling.
If you are new to exercise…
- Start SLOWLY! Begin with 15 – 30 minute sessions of activities like walking, swimming, water exercise, strength training, yoga or pilates. You should be able to breathe normally and not be straining.
Here are a few tips to remember while exercising and eating for two…
- Check with your healthcare provider before starting any program, especially yours is a high risk pregnancy.
- Work with a personal trainer familiar with the needs of pregnant clients so you can have a program catered specifically to you and your needs.
- Change up your strengthening program at least once per trimester.
- Listen to your body. Slow down or stop if you don’t feel well, are dizzy or overheated.
- Drink plenty of water. Staying hydrated is very important for you and your baby.
- Wear supportive sports bras – this will help avoid back discomfort.
- After 16 – 20 weeks, you should refrain from lying on your back.
- Don’t overdo it…listen to your body…this is not the time to set personal records.
- Avoid overheating!
- Make sure to allow time for a good warm up and cool down.
- Pelvic floor strengthening benefits pregnancy, labor and recovery.
- If you have been running, it is generally fine to continue as long as you feel comfortable.
- REST! You are going to need more sleep during your pregnancy, so take it.
- Pilates, yoga and water exercise are great forms of exercise, especially workouts that are designed specifically for pregnant women.
- Now is not the time to start a contact sport or adventure racing. Save that for after the baby is born!
- Maintain a well-balanced nutrition plan. Even though you are pregnant, it is not a time to indulge excessively. Eat vitamin-rich foods, consume plenty of fiber, and avoid foods laden with sugar and salt.
- STOP exercise immediately if you experience severe pain, vaginal bleeding, or if your water breaks – call your doctor immediately.
Best wishes for a smooth pregnancy! If you need any additional information, please email Nicole Goerge.