You already know that staying active throughout pregnancy is important and brings with it many benefits.
The thing is, just because it’s the right thing to do, doesn’t mean it’s always easy! In this article I’m going to share with you some of the common challenges women encounter or questions they have about exercise during pregnancy and tips on how to get around them.
So let’s take a look at the 11 things nobody ever told you about exercising during pregnancy.
And if you want more information about exercising during pregnancy, then have a read of these posts:
1. Toilet visits & staying hydrated
Not the most glamorous topic, but something you should be aware of! Most women find that they need to go to the toilet much more often during pregnancy, especially during the first and third trimesters.
The reason for the extra toilet trips is that during pregnancy there is more blood in your body. To process it your kidneys produce extra fluids, which end up in your bladder. Later in pregnancy, the baby also places extra pressure on your bladder. Sometimes when the baby changes position you’ll find yourself rushing to the loo rather quickly!
How does this impact your workouts?
- Firstly, make sure you go to the toilet just before you start training.
- Secondly, check where the nearest toilet is. Some women are so impacted by this urgent urge to pee that they choose to only exercise where they know they can get to a toilet – and fast. Others are happy to go out jogging right until the end of their pregnancy. Remember every pregnancy is different!
- Finally, stay hydrated! It may be tempting to avoid drinking a lot of water so you don’t need to go to the toilet so often, but this is a BAD idea. It is imperative to keep up your fluid levels, especially if you are exercising, so DON’T ditch the water bottle.
2. Diastasis Recti
Abdominal separation, or diastasis recti effects most women during pregnancy. This is basically where the abdominal muscles move apart from each other and the connective tissue in between (the linea alba), also stretches and weakens.
There is no definitive answer about whether you can completely avoid diastasis recti. There is also no definitive research around exercise modifications and whether these can impact the prevalence of diastasis.
That being said, I always recommend my pre-natal clients to make the following modifications:
- Focus on working the deep transverse abdominus (TA) muscles
- Focus on working the obliques WITHOUT twisting (side hovers/planks, side bends)
- No crunches
- No sit ups
- Minimise front planks and hovers (and do them on the knees or against the wall)
- Reduce the amount of exercises where the belly is facing the floor (for example push ups)
- No twisting
If you are looking for a safe core workout that you can do during pregnancy, check out this workout from BodyFit by Amy.
3. Heart rate increase
On average the volume of blood in your body increases by 45% during pregnancy, although the increase can be up to 100%! That’s a lot of extra blood that needs to be moved around, so your heart rate will naturally increase during pregnancy.
The increase in heart rate occurs progressively throughout the whole pregnancy, so it is at its highest point in the third trimester. In general your heart rate will increase by around 10 to 20 beats per minute.
This is why it is not a good idea to rely on a heart rate monitor to gauge your exercise intensity during pregnancy, as your heart rate will be higher than usual. Instead, use the talk test of rate of perceived exertion to monitor how hard you are working.
You may find that you get tired quicker than before you were pregnant, but it doesn’t mean you have suddenly lost your fitness! Think of it this way – your body is already working at a higher level of intensity ALL THE TIME, so you don’t need to push yourself as hard during training to still be working hard.
4. Breathing
On a similar topic – you may find yourself getting out of breath much quicker than normal, particularly during the first and third trimesters.
Again, don’t worry, you haven’t suddenly lost all your fitness! There are many changing physiological factors, including increased progesterone & an increased blood supply that impact your breathing during pregnancy.
During the third trimester your baby is getting so big that there just isn’t much space left for your lungs, so taking deep breaths becomes harder and harder. Maintaining a good upright posture can help, and once the baby drops deeper into your pelvis breathing gets easier again.
5. Sports bra
Throughout your pregnancy your breasts will change in size and shape. It is imperative to wear a good sports bra to provide support during your workouts.
You may need to buy several throughout your pregnancy as your boobs get bigger. Remember a good sports bra is essential – definitely not an item you should skip.
6. Balance
Some women find balance a big challenge during pregnancy. Others don’t notice that much of a difference.
If you are finding it hard to balance, make sure you have something to hold onto during your workouts. This could be as simple as a chair, table or kitchen work surface to give you some extra stability during your exercises.
However if you find that balance is impacting your workouts so much that they are not enjoyable anymore, you could consider trying something else instead. Swimming would be a good option in this case, as it doesn’t require any balance at all!
7. Belly support
If you find your belly is getting uncomfortably heavy during exercise later on in your pregnancy, you may want to invest in a belly support belt.
These nifty products support the lower back and abdomen. They can make your workouts more comfortable if you are starting to struggle with the weight of your baby bump during exercise.
I personally never felt the need to use one during my pregnancy, but I have friends who enjoy running who said these belly support bands made a big difference for them. So maybe worth a try!
8. Posture
Your posture will be impacted by your growing baby belly. Your lower back will have a bigger arch as your pelvis is pushed forward. Try to maintain a good posture as much as possible to help prevent lower back pain.
Doing exercises to keep your abdominal and lower back muscles strong will help to support good posture throughout your pregnancy.
9. Pelvic pain
A common complaint in pregnant women is pain in the pelvis. This is due to a hormone, relaxin, which is produced during pregnancy. It is helpful for childbirth, as it relaxes the ligaments, making it easier to get the baby out.
Unfortunately if the joints of the pelvis become too flexible it can lead to pain in the pelvis. This issue is even more common in women whose muscles are not strong enough to compensate for the increased joint mobility.
If you do experience problems with pain in your pelvis, talk to your doctor. They may recommend that you visit a physiotherapist. Below are some additional tips:
- Spread your activity throughout the day rather than trying to do one long workout
- Take plenty of time for rest, laying down if possible
- Alternate between sitting, standing, laying and walking – do not maintain one position for an extended period of time. Stay active and keep moving regularly
- Stand with your legs slightly apart
10. Fluid retention
Another common complaint during pregnancy is fluid retention. This effects many women, particularly those who are heavily pregnant in summer.
You may find that your shoes don’t fit properly anymore and you have “cankles”, especially in the evening.
There are a few things you can do to help, and also some hints of things to consider for exercise:
- Take every opportunity you can to put your legs up during the day
- Do not sit or stand for too long at a time
- Stay active and keep moving
- Consider exercising in the morning when the swelling is not as bad
- Make sure your shoes (including sports shoes) fit properly and are not too tight
- Drink plenty of water – good hydration actually helps your body to get rid of excess water
11. Braxton Hicks contractions (hard belly)
Sometimes during or after exercise you may feel that your belly is hard and tight. This is known as Braxton Hicks contractions or hard belly.
They don’t cause harm to the baby, but if they start to be painful, become rhythmic and frequent or do not go away after you stop exercising then you should contact your doctor for advice.
You can try to reduce the intensity of your workouts, take more frequent rest periods during your training or even split your session into 2 shorter workouts to see if this helps.
Also, make sure you stay well hydrated before, during and after your workout, as dehydration can activate Braxton Hicks contractions.
Conclusion
So there you have it. The 11 things nobody ever told you about exercising during pregnancy.
With all that being said – don’t be put off! Exercising during pregnancy is a wonderful thing, and brings with it huge benefits. So if you are struggling with any of the topics listed, I implore you to look for modifications so you can continue training. Honestly, your future self will thank you!
Have you experienced any of the things listed? Do you have any tips for other Mums-to-be?