Staying fit and healthy always involves considering your individual body and circumstances. Working out isn’t a one-size-fits-all sort of thing. The best types of workouts for you depend on your goals, age, sex, genetics, and a host of other factors.
When a woman gets pregnant, that adds another factor to consider when working out. Experts recommend that pregnant women stay active for a healthier pregnancy (unless your doctor tells you otherwise). Whether you already have a workout routine or you’re looking to start one, there are a few tips to keep in mind as you plan a fitness routine for your pregnant body.
1) Listen To Your Doctor
During my first meeting with my doctor after learning I was pregnant, she gave me a handout with a list of pregnancy-safe exercises and tips for keeping active. Make sure you follow your doctor’s recommendations, ask questions when you have them, and check with them for advice before starting a new workout routine. Sometimes, there might be individual health factors that influence how much activity and what type of activity will be safe for you during your pregnancy.
2) Look Up What to Avoid
There are a ton of pregnancy-safe options for staying active. If you already have a workout routine, there’s a good chance you’ll be able to continue it (perhaps with some modifications). Some things you’ll want to avoid include:
- Sports or activities with a risk of falling, getting hit, or abdominal injury.
- Ab exercises that put a lot of pressure on your abdominal muscles (full sit-ups, crunches, double leg lifts, etc.)
- Exercises that might overheat you (hot yoga, intense activity outside in the summer, etc.)
- Overstretching that might damage joints or muscles.
- High-impact jumping, bouncing, or sudden jerky movements.
- Holding your breath.
- Laying on your stomach or back (particularly after the first trimester).
These are general recommendations. Your doctor might, for example, clear you for some higher-impact sports (like running) if it’s something you’re used to rather than a new exercise. Also, you might find that there are types of workouts that aren’t on this list but still don’t feel safe for you. Always listen to your body, and stop if something feels unsafe or painful.
3) Try Recommended Workouts
Light weight-lifting, yoga, pilates, walking, swimming, and bodyweight workouts are frequently recommended for pregnant women. You can also try other types of workouts (after making sure they’re pregnancy-safe). Just make sure you don’t overdo it. A good rule of thumb is that you should be able to talk while you’re working out. If you’re too winded or exhausted to hold a conversation, then you should take a break.
4) Aim for 30 Minutes A Day
The American College of Obstetricians and Gynecologists (ACOG) recommends at least 30 minutes of moderate exercise most days of the week. More is fine, so long as you don’t exhaust yourself.
30 minutes can seem like a lot, especially in the first trimester when you’re likely battling morning sickness and the third trimester when the growing baby bump makes movement more challenging. It doesn’t have to be 30 minutes all at once (three 10-minute walks, for example, count as 30 minutes). Also, don’t beat yourself up if you can’t hit 30 minutes every day. Rest is important too, and a little exercise is better than none at all.
5) Get To the Gym
There are plenty of exercises that you can do in the gym while pregnant, including using ellipticals, stair climbers, rowing machines, stationary bicycles, treadmills, and weightlifting (possibly with some modifications to keep you and your baby safe). If you join a group class or work with a personal trainer, make sure to tell the trainer about your pregnancy so they can suggest modifications.
Here at Extreme Studio Performance, our trainers prioritize individualized fitness. We know every body is unique, and we’re here to help you with your unique goals. Contact us to set up a free tour and fitness evaluation, and see how we can help you with your pregnancy fitness goals.