Kitchener Personal Trainer

Many people still believe that you shouldn’t participate in any exercise, workouts, fitness of any kind when you are pregnant. This could not be further from the truth. In actuality it is very important to maintain your fitness when pregnant. It makes for an easier delivery and post operation. it also helps you get your pre pregnancy body back quicker.

In this blog I will give you some fitness facts about pregnancy and what to do fitness wise while you are pregnant..

Your body increases blood volume in preparation for having a baby. This means you need to listen to your body and only do what is comfortable. You will be more tired than usual so sometimes working out may become more challenging but this is more common in the first trimester. You will have more energy in the 2nd and 3rd trimester so tiredness and dizziness are temporary. 

If you were active and doing high intensity exercise you can continue it and that includes running and strength training as well as flexibility.  It’s only people that have never exercised that need to take extra precautions. This is the case throughout your entire pregnancy. Not only is it safe to exercise, it is essential. You should be doing a minimum of 150 mins a week. 

Ab exercises are hugely important as well as it helps to reduce force on your spine and joints as the baby grows. A focus on the lower part of your abs and pelvic floor are great to do.

Pregnancy Fitness Dos

Stick with what you are doing now. High intensity exercise is a ok if you have been doing it all along.

Do ab work and core activities to strengthen your core. Crucial.

Exercise in a cooler place as you will feel hotter now that you’re pregnant. You don’t want to over heat. Do drink lots of cold water during and after your workout.

Eat carbs before your workout.

Warm up and cooldown before and after your workout.

Do safe and beneficial exercises such as running, walking, biking, dancing, yoga, strength training.

Pregnancy Fitness Donts:

Don’t do any contact sports where there is a risk you could be bumped or fall.

Don’t do hot yoga.

Avoid lying on your back or sitting still for too long. Keep moving as blood flow needs to be circulating.

Don’t continue if you feel overtired or feel uncoordinated or unbalanced.

Don’t exercise if you have bleeding(excessive red blood, not spotting), amniotic fluid leakage, painful contractions, laboured breathing beforehand, headache, chest pain, calf pain or anything that doesn’t feel right. You will know.

Don’t overdo it. What I mean by that is if you haven’t recovered after 20 mins post exercise, you are doing too much.

Don’t overstretch. There’s a hormone(relaxin) that’s released that helps your pelvis and rib cage to accommodate a growing baby but it also makes your joints super stretchy. If you overstretch it could lead to injury. So just light stretching.

Don’t go from lying to standing up quickly because your blood pressure is going to decrease with pregnancy.

I hope you got some good information about some fitness facts and what to do and not do when pregnant. If you have any questions for me, let me know! Also if you have any experience that you would like to share or some of your own personal opinions, please comment below.