Prenatal Exercise Guidelines: My Top Three Tips!

Exercise during pregnancy.  By now, most of us know that we should be doing it, but how?  What’s safe? What’s most beneficial and where can you go for reliable advice and instruction?

If you know me, then you know that I am a firm believer in individualizing your exercise program during pregnancy and postpartum both.  In fact, I require a one-on-one with each and every client prior to booking into group training sessions for this very reason.

Interval training mimics the work of contractions

You have a unique fitness and health background, a unique pregnancy, specific goals, resources, concerns and desires.  All of these components must be considered when designing the most effective plan during this critical and always evolving time of time!

It goes without saying that you should of course receive clearance from your healthcare provider prior to beginning any exercise program; especially when pregnant!

Without any further ado, here are my top three tips for safety and success while exercising throughout pregnancy: 

1) First and foremost, “work with the body you have TODAY!”  That means really slowing down and tuning in to how you are feeling each and everyday.  Are you nauseous, having reflux, does your back ache?  Maybe you are feeling energized and strong?  Whatever the case may be, listen to what your body is telling you.  Respect that feedback and exercise accordingly.  This practice of checking in and working with your body will have huge benefits in labor and delivery as you work with your body to deliver baby.  Establish this relationship now so that when contractions begin, you are able to work with and not against them!

2)  Know that exercise during pregnancy should leave you feeling “energized and never exhausted.”  This can be a real mind-shift, especially if you are accustomed to rigorous exercise, to competition, athletics or just enjoy a great workout.  Your body is working at an enhanced metabolic state throughout pregnancy as it works to nourish and grow baby.  Respecting that work, our goals become more about building a mind-body connection, maintaining strength and cardiovascular fitness and working with our bodies during this time.  My hope is that your feel better both and physically and mentally after each and every workout!

3)  Finally, in the top three: “Only you know!” Only you know how your body feels while exercising.  This is not a time to be competitive with yourself or others.  Listen to your body’s feedback and know that you are your own best judge of what feels right, good, appropriate.  If something does not feel right or feels questionable, then simply do not do it!

 

Here are some general guidelines to keep in mind as well:

• Remain active throughout most days of the week—WALK,WALK,WALK,WALK,WALK!
• Always begin your exercise session with a warm-up and end session with a cool-down (each approximately 5 minutes in length).
• Always exercise in a cool, well ventilated area.
• Exercise at 4-5 on a scale of 1-10—at this level you should be able to carry on a light conversation.
• Enjoy a light snack of protein and carbohydrates approximately one hour prior to beginning exercise.
• Hydrate! Drink approximately 8 ounces of water for every 15 minutes of exercise.
• Exhale on the effort/breathe through the “sticking point”—this is important to bring fresh oxygen to your muscles and baby!