Exercise during pregnancy
Being pregnant is an incredible experience, after all, you are growing a human! What could be more amazing? It’s really important to look after your own health as well as that of your baby and exercise is an area that can help support you through the pregnancy as well as help ready you for birth.
TALK TO YOUR DOCTOR FIRST!
First up, you need to check in with your doctor as to what you can or can’t do. You can’t just jump into an intensive exercise program once pregnant – it’s hard enough without having a baby on board! So have a chat with your medical professional and determine what’s appropriate for your personal situation so you can make sure you and your baby are safe. Make sure you do this even if you have been exercising regularly prior to your pregnancy or if you are looking at becoming active once you are pregnant.
Assuming all is going well, and you are cleared to exercise, there’s plenty you can do that is safe for you and your baby. If you were exercising prior to pregnancy, most of the time, you will be able to continue with most of what you were doing. If you were running, playing non-contact sports or hitting the gym, as long as you are healthy and your doctor gives the ok, all should be good to continue.
If you have been cleared to exercise but weren’t active prior to your pregnancy, start with low intensity exercises such as walking regularly, swimming or pregnancy specific Pilates or yoga. Reaching an exercise intensity level that allows you to be able to talk normally, but not sing, is where you should be aiming.
FIRST TRIMESTER
You’re cleared to exercise and morning sickness is not hindering you so there’s very little to hold you back. But there are a couple of things to consider…
Clearly, when pregnant, your body will go through some major changes and I’m not just talking about the likelihood that your belly button will start sticking out! With the growth of the little one comes increases in your weight and changes to your centre of gravity as you start to grow out in front. When these changes become noticeable varies from one person to another – some will pop early and some will look barely pregnant as they start labour!
Another change comes in the form of the hormone relaxin. This hormone’s job is to loosen ligaments, so your joints become more elastic allowing your body to accommodate your growing baby. During exercise, relaxin can increase the risk of injuries such as sprains as joints can lose stability and overextend. This should not be a reason to stop exercising, rather, it is simply something to be aware of to minimise risk.
When it comes to fatigue, really high levels of pregnancy hormones are going to knock you off your feet and the exhaustion you will feel will be overwhelming at times. Definitely listen to your body and ensure you get enough rest but know that exercise is also going to increase your energy levels. Physical activity is your friend so get yourself to the gym or off for a walk and you’ll notice an improvement in the fatigue situation.
It's never too early to start working on your pelvic floor exercises either so make Kegel exercises a part of a daily routine and you will thank yourself post birth! If you are unsure as to what these exercises involve, I do recommend you seek professional advice so that you can be sure you are doing them properly.
SECOND TRIMESTER
For some, the reduction in fatigue and nausea disappears almost overnight as you slide into the second trimester. Take advantage of feeling great and really keep up with your exercise program as it will pay off during birth and as you navigate life with a new born.
A key change that will impact what you do (and how you sleep) is that you do need to be mindful of lying flat for extended periods as your baby continues to grow. This is because your uterus is growing and its weight may compress a major blood vessel (vena cava) that carries blood back to your heart from your lower body. Some women feel immediately uncomfortable in this position while for others, it can impact circulation (leading to swollen feet or ankles), low blood pressure or can simply make you feel dizzy when they standup.
A short exercise lying supine on your back for a few minutes will not generally be an issue for most women. Listen to your body and if you feel uncomfortable, change positions and take your time moving to an upright position. Be more aware of this change as your belly grows and the weight increases.
THIRD TRIMESTER
There is a light at the end of the tunnel as you slide (or waddle) into 40 weeks and the fatigue is back – it’s even more important to keep up with an active lifestyle even if it does need to be modified to manage your growing belly. It’s essential to keep up the conversation with your medical team and determine any limits or no go zones based on your own personal circumstances. Even with clearance to exercise, chat with your trainer as well as they can help with modified exercises that will account for your physical changes and safety.
Be aware that this is the time where it is likely that diastasis recti will show itself. Diastasis recti is the separation of the abdominal muscle tissue and is quite normal however you can reduce the severity and impact of it by maintaining exercises that work your core. Again, talk to your trainer about how to safely manage core exercises during this trimester.
POST PREGNANCY
While pregnancy feels like it will go on forever, you will be holding your baby before you know it. Of course, you are going to be tired as you adjust to the night feeds and demands of a new little one but staying active will once again help you in recovery post birth. Again, make sure you check in with your doctor or OB/Gyn and start moving as soon as you can. You may only be up for a gentle walk to the end of the street to begin with, but every little step helps rehabilitate your body post birth. Be kind to yourself, engage with a trainer and you’ll be back and training before you know it!