SEVEN Principles For Exercising During YOUR Pregnancy

If you are considering pregnancy or are currently pregnant, you are probably wondering how to maintain or improve your fitness during this exciting time! Research shows that women who actively engage in exercise have a more comfortable pregnancy and may also have a shorter labor and less need for medical interventions. In addition, woman who exercise regularly, prior to and during the first and second trimesters, also report feeling better in the third trimester and report an easier labor and delivery. Now that you have even more reasons to help motivate you to start or continue an exercise program during your pregnancy, here are seven important principles to follow to optimize your results along the way:


1.Consult your Physician! Always consult your Doctor before starting or continuing your exercise program during your pregnancy. Determine if there are any medical limitations that would prohibit you from starting or continuing exercise. Once you get the Green light from them, you are good to go!

2.Safety Comes First: During your pregnancy, your body produces the hormone, Relaxin, which alters the flexibility of your joints and softens the ligaments and connective tissue that supports them. This can increase the risk for injury during exercise, so it is important to choose the proper stretches and exercises to minimize this risk. Also, pay close attention to your form and technique. If you are not sure, seek help from a trusted professional who specializes in Pre-natal Exercise and Nutrition to help you get started on the path to success. When continuing your cardiovascular exercise, opt for non-contact, low-impact options such as walking and swimming that will again, minimize the risk, yet still provide optimal results.

3.Do Cardiovascular Exercise: During pregnancy, many cardio-respiratory changes take place. Your heart-rate can increase by up to 20%, and as your uterus expands it presses upward on your diaphragm, making breathing more difficult during pregnancy. With your heart and lungs working overtime, it is important to first breathe “wide and to the side” so that your maximum lung capacity is used during rest and exercise and help determine what intensity you should be working at. If you are beginning an exercise program for the first time, you should train between 50 to 65% of your maximal heart rate. If you already exercise regularly prior to your pregnancy then you can achieve up to 80% of maximal heart rate and/or a rating of perceived exertion of 13-14 on an original Borg scale (of 20), again with your Doctor’s clearance.

4.Balance your workout: In addition to the increased laxity in the joints, your posture is changing dramatically as a result of increased weight gain from your developing baby. These changes alter your body’s center of gravity and often lead to muscle imbalances because we compensate in our everyday movements to manage the extra weight - think “the pregnant waddle”. If these changes are not properly addressed, they are going to eventually come to light in the form of pain, which we would like to avoid whenever possible. To do this, make sure that your fitness program is balanced to support these changes. Include corrective exercise, flexibility, core stability, strength and balance work, along with cardiovascular exercise to keep your program balanced and to keep you looking and feeling your best! In addition, body position during exercise is important after the first trimester, due to the cardiovascular changes occurring. Obstruction of the venae cava (or, the two major veins of the body) decreases cardiac output. Therefore, the supine position (laying on your back) should be avoided during exercise after the first trimester.i

5.Stay Cool: During your pregnancy, your metabolism is functioning twice as hard. Exercise further increases the body's metabolic demand, and in doing so increases your body's production of heat. It is important that you regulate your core temperature during exercise by wearing lightweight clothing, staying hydrated, and exercising in a temperature-controlled room. You can also help to minimize heat stress by performing exercise in the early morning or late evening. Additionally, electric fans may be used during stationary cycling or other indoor exercise. Swimming is another good option that can facilitate conductive heat loss and also helps to reduce swelling that occurs as a result of increased water retention.

6.Be consistent: Studies show that consistency is the key to seeing results, so take whatever steps needed to make sure you're getting to the gym regularly. Exercise at least 30 minutes a day and do strength training at least three times each week. Can't make it three times? Two is better than none! For that matter, one exercise session is better than none! You only really backtrack in your fitness level when you quit exercising completely. It is common for expectant women to experience fatigue and/or nausea in the first trimester and other discomforts such as back pain and/or sciatica (or, radiating pain down the leg, stemming from the sciatic nerve) in the second and third trimester. Work on your own or with a Personal Trainer to make gradual changes to your fitness program to address these changes to avoid exacerbating the problem, prevent injury, and to keep you on track for the big day!

7.Listen to your body: Finding the time to exercise is challenging when you are not feeling good and pregnancy often brings an unpredictable variability in mood and energy; some days you might be hit hard by morning sickness, or just an overall state of tiredness. It is therefore important that you listen to your body and have a backup plans for days like these. You might skip a vigorous workout in the gym and instead go for a long walk. On other days, there simply may not be enough energy to work out at all. On these occasions, it is important that you give yourself permission to take the day off, and not feel bad about it. Consider calling a friend for emotional support, or engage in a fun activity such as going to a movie, while keeping in mind that you can get back to your exercise routine when your energy returns.


Begin to incorporate these ideas today for a happier and healthier pregnancy!


Ashley Haug is a Certified Personal Trainer through the distinguished National Academy of Sports Medicine. She is an expert in the field of Pre-natal/ Post-partum Fitness and takes a holistic approach with her clients, including Nutrition and Massage Therapy. Pre-natal Wellness is her passion and she is dedicated to helping Moms stay healthy during their pregnancy and beyond!