Staying fit by completing healthy pregnancy workouts brings with it many benefits.
From a reduction in the risks of developing gestational diabetes and pre-eclampsia; to being better prepared for labour and finding it easier to get back in shape after the baby arrives – the list of benefits is long.
But what does a healthy pregnancy workout look like, and are there times when you shouldn’t exercise during your pregnancy?
We are going to dig into all the details in this healthy pregnancy workouts series.
To exercise or not to exercise
As a pregnancy exercise personal trainer, people often ask me if it is safe and healthy to workout during pregnancy.
My response: yes, yes, yes!!!
Of course there will be exceptions to this (which we discuss below). But in most cases there are huge benefits of engaging in healthy pregnancy workouts.
Remember: you are not sick, you are pregnant!
Now is not the time for bed rest and eating everything in sight. On the contrary, now is the time to be active and ensure you are eating a well-balanced diet.
Benefits of exercising during pregnancy
We all know that exercise is healthy and brings with it enormous benefits.
So along with all the normal benefits, if you continue to exercise during pregnancy, there are additional benefits that are specifically related to pregnancy, labour and post-natal recovery.
Benefits during pregnancy
- Healthy weight gain: physical activity helps to keep your pregnancy weight gain within the guidelines
- Stronger pelvic floor: training the pelvic floor muscles helps to support the extra weight during pregnancy and helps to prevent stress incontinence (peeing yourself)
- Prevents lower back pain: training the deep abdominal muscles improves core strength & stability and helps to prevent lower back pain
- Increased energy and better sleep: exercise helps to you to de-stress, feel more energetic and can improve quality of sleep (this is true whether or not you are pregnant!)
- Help prevent pregnancy diabetes (or better manage it): staying active reduces the risk of developing gestational diabetes, or if you have it then it can help to keep it under control
- Reduced risk of pregnancy related high blood pressure: starting or maintaining a routine of physical activity can reduce your risk of developing high blood pressure during pregnancy (preeclampsia)
- Can help to relieve constipation: physical activity can relieve constipation, which plagues some pregnant woman
Benefits during labour
- Shorter labour – continuing to exercise during pregnancy could lead to a shorter labour
- Better prepared for labour: being physically fit and strong helps during labour – it is a physically exhausting process and you may be walking around, squatting or using your arms to support your weight
- Reduced risk of c-section: exercising during pregnancy can reduce the risk of an unplanned caesarean
Benefits for post-natal recovery
- Stronger pelvic floor: if you train your pelvic floor during pregnancy you already know what that feels like and how to engage them. It is then easier to re-train them post-natally to regain strength and prevent stress incontinence
- Easier to get back in shape: it is easier to get back in shape post-natally if you continue to exercise during pregnancy
- More energy: staying fit gives you more energy for looking after your little one when they arrive
- Better mood: exercise boosts your mood and is often recommended as a treatment for post-natal depression
Healthy pregnancy workouts: trimester-by-trimester
Whether you are an avid exerciser, or have never exercised before it is possible to exercise throughout your pregnancy, with the right modifications.
Indeed, research in the US showed that women who exercised regularly during their third trimester gave birth to babies with lower body fat.
The modifications you need to make for healthy pregnancy workouts are different during each trimester and will be different depending on your pre-pregnancy activity level.
And you can find general tips and common complaints that many pregnant women experience here:
Important general tips for healthy pregnancy workouts
There are some general tips to be aware of when you workout during pregnancy.
For many of these topics you will find more detailed information within the posts for each trimester, linked above.
- Stay hydrated: yes, you may feel like you already need to pee all the time, but it is ESSENTIAL that you stay hydrated during your workouts, so drink up!
- Invest in a good sports bra: your breasts will change shape and size throughout the pregnancy. A good sports bra is non-negotiable
- Focus on good posture: during pregnancy your posture will be impacted and the natural curve in your lower back will increase. Try to maintain a good posture as much as possible to help prevent lower back pain
- Be aware of relaxin: this important hormone relaxes the ligaments, which is great for childbirth as it allows the joints of the pelvis to be more flexible. It can however cause pelvis pain and leads to a greater risk of injury
- Focus on training your deep core muscles: abdominal separation (diastasis recti) effects many women during and after pregnancy. Focus on training the deep core muscles and give the sit-ups and crunches a miss
- Braxton Hicks: sometimes after exercise you may feel that your belly is hard and tight. This is known as Braxton Hicks contractions. They don’t cause harm to the baby, but if they start to be painful, become frequent or do not go away after you stop exercising then you should contact your doctor for advice
- You’re not unfit, you’re pregnant! Many women worry that they get out of breath very fast during pregnancy and that their heart rate is very high. This is due to many changing physiological factors, including increased progesterone & an increased blood supply, so don’t stress: you have not suddenly lost all your fitness – you are pregnant!
Of course there are some cases when you need to refrain from exercise. What are the warning signs you need to look out for and which medical conditions could mean that you should not exercise?
When you must stop exercising
There are some warning signs that you shouldn’t ignore, whether you are new to exercise or have been doing it for years.
If you experience any of the following, stop the activity and check in with your doctor (list from the American College of Gynaecology)
- Bleeding from the vagina
- Feeling dizzy or faint
- Shortness of breath before starting exercise
- Chest pain
- Headache
- Muscle weakness
- Calf pain or swelling
- Regular, painful contractions of the uterus
- Fluid gushing or leaking from the vagina
Reasons that you may NOT be allowed to exercise during pregnancy
There are some medical conditions that dictate you shouldn’t exercise during pregnancy.
If you suffer from any of these make sure you inform your doctor and discuss your exercise routine with them. (List a mix from ACOG and ACSM)
- Certain types of heart and lung diseases
- Incompetent cervix / cerclage
- Being pregnant with twins or triplets (or more) with risk factors for preterm labor
- Placenta previa after 26 weeks of pregnancy
- Preterm labour or ruptured membranes (your water has broken) during this pregnancy
- Preeclampsia (pregnancy-induced high blood pressure)
- Severe anemia
- Persistent second or third trimester bleeding
Conclusion
Staying active (or starting to be active) through healthy pregnancy workouts is beneficial for both Mummy and baby.
As you will see in the rest of the series, there are some modifications that you need to make and some activities to avoid during pregnancy. But if you are enjoying a complication-free pregnancy there are still loads of options to stay active and fit throughout each trimester. Are you staying active throughout your pregnancy? What is your favourite activity?