Is it safe to exercise while pregnant?

The answer is YES.

During pregnancy, exercise works wonders for both you and your baby. Here are some of the best and safest ways to break a sweat while you’re expecting. We’ll cover risks, how much it too much exercise, the benefits, plus more.

All of those ‘symptoms’ I had read at the beginning of my pregnancy that I would experience, turned out to be a load of c*@!p. Some classic symptoms medical experts will talk about include back aches, swollen ankles, bloating and constipation. Now, these are meant to be the norm in a singleton pregnancy and become significantly more intense for those expecting multiples like me. So, was I just lucky to not have experienced any of the above nor any other serious conditions such as preeclampsia, gestational diabetes or iron deficiency?

Sure, genetics may play some part in the outcome of the symptoms one may be more susceptible to, however having worked within the health and fitness industries over 15+ years and living a healthy lifestyle myself, I deeply support the claims that exercise is one of the most effective cures for the aches and pains of any expecting mother to be. In addition, a balanced nutritional intake will support and enhance ones pregnancy even more. I will cover pregnancy and nutrition in another blog, but for now lets talk physical activity.

Working out while you’re pregnant offers lots of benefits for you and your baby. You’ll get a boost in mood, a decrease in many pregnancy symptoms, and a quicker postpartum recovery. And your baby may enjoy a fitter heart, lower BMI, and boost in brain health.

What’s more, it doesn’t matter if you were an iron woman or a couch-potato until now. You can still benefit from getting active during pregnancy. Exercise is also perfectly safe as long as you follow a few pregnancy-specific modifications. You can work with a fitness professional or get the all clear by your GP and do some research on your own on what you can do. Here’s where i can help…

What are the best strength and flexibility exercises I can do while I’m pregnant?

I love lifting weights personally. Strength workouts help maintain and build your muscles. Stronger and more flexible muscles, in turn, help you to bear the weight you gain throughout your pregnancy and protect your joints from injuries as your ligaments relax. As long as you get your doctor’s clearance to work out, here are the best strengthening exercises for pregnant women:

Weight lifting

Lifting weights is a good way to increase your muscle tone when you’re expecting — just opt for more reps (i.e. 15 to 20 in a set) using a lower weight than usual. You might also want to switch to machines, which limit your range of motion to reduce any chance of injury. Try to skip isometric movements — exercises where you hold still in a particular position — because if you accidentally forget to breathe (it’s a common mistake!), you could easily become lightheaded. Use light weights with multiple repetitions instead. And don’t forget to stretch when you’re done!

Ask your practitioner if you need to make modifications to your routine, and please skip the Crossfit unless you’ve been at it for years and get the okay from your doctor, otherwise I do not recommend workout like these as risk of injury can be quite high.

Pilates

A pregnancy-appropriate Pilates routine focuses mainly on strengthening your core and lengthening your muscles with low- to no-impact, which will help ease backaches and improve your posture as well as your flexibility (and that all comes in handy during labour). Look for a class tailored specifically to pregnant women or let your instructor know you’re expecting to avoid moves that overstretch or otherwise aren’t compatible with pregnancy.

Yoga

Prenatal yoga is another ideal workout for mums-to-be: It encourages relaxation, flexibility, focus and deep breathing — all great preparation for the marathon of birth. Look for a class specifically tailored to pregnant women, or ask your regular yoga instructor to modify the poses so they’re safe for you (that usually means avoiding deep back bends as well as full inversions like handstands and headstands because of potential blood pressure issues). Avoid Bikram (hot) yoga, since you need to pass on exercises that heat you up too much.

Tai Chi  

This ancient form of meditation involves slow movements that allow even the least flexible to strengthen their bodies without risk of injury. If you’re comfortable with it and have experience, it’s fine to continue tai chi now. Just look for pregnancy-specific classes or stick to exercises you know well, and be extra cautious with those involving balance.

What are the best cardio exercises I can do while I’m pregnant?

I am a walker. Always have been and is my go to activity on a daily basis. As long as you get the go-ahead to exercise from your practitioner, you can consider the following cardiovascular exercises to increase blood circulation, muscle tone and endurance (which you’ll be thankful for come delivery day):

Swimming

Swimming and water aerobics may just be the perfect pregnancy workout. Why? In the water, you weigh less than you do on land, so you’ll feel lighter and more agile. A dip in the pool may also help relieve nausea, sciatic pain and puffy ankles. And because baby’s floating along with you, it’s gentle on your loosening joints and ligaments (your body’s natural response to pregnancy hormones).

Just be careful walking on slippery pool sides, and step or slide into the water rather than diving or jumping in. Your growing baby isn’t equipped to handle the bubbles that form inside the body when you quickly change altitudes under the pressure of the water (it’s why scuba diving is a big no-no). And as your pregnancy progresses, your center of gravity will likely be a little off too. All that means the impact of diving isn’t worth the potential risk.

Walking

There’s no easier exercise to fit into your busy schedule than walking during pregnancy … and it’s a workout you can continue right up until your delivery date (and even on D-day if you’re anxious to help along the contractions). What’s more, you don’t need any special equipment or a gym membership to participate — just some good sneakers.

Running

Experienced runners can stay on track during pregnancy with a doctor’s clearence. Stick to level terrain (or a treadmill) and never overdo it (loose ligaments and joints during pregnancy can make jogging harder on your knees — and you more prone to injury). I suggest not commencing running if it’s never been a part of fitness regime and personally, I would recommend other types of exercise first before even considering running. See options below to replace running.

Ellipticals and stair climbers

Both ellipticals and stair climbers are good bets during pregnancy. Adjust speed, incline and tension to a level that’s comfortable for you. Keep in mind that as your pregnancy progresses, you may have a harder time with resistance (or not; listen to your body) and need to pay closer attention to where you step to avoid stumbles. I would recommend the use of these types of equipment over running.

Indoor cycling

If you’ve been spinning for at least six months before pregnancy, you should be able to continue as long as you tone down the workout and have your practitioner’s OK. Indoor cycling can be great exercise, as it lets you pedal at your own pace without the risk of falling or putting pressure on your ankle and knee joints.

Make sure your instructor knows you’re expecting, and sit out sprints if you feel overheated or exhausted at any point. Also adjust the handlebars so you’re more upright and not leaning forward to avoid adding pressure on your lower back. Stay seated during hill climbs, since standing is too intense for mums-to-be. If spinning seems exhausting, take a break until after baby’s born.

High-intensity interval training workouts (HIIT)

High-intensity interval training definitely isn’t for every expecting woman. The workouts, which involve more hardcore moves to get your heart rate up followed by periods of rest, are simply too intense to begin for the first time when you’re expecting.

However if you’ve been at HIIT type of gal like me for a while and get the green light from your practitioner, classes can be safe with modifications from your instructor (avoid jumping, jarring movements and quick changes in direction, and choose lower weights than you might usually pick up). Stop if you’re feeling out of breath or exhausted, drink lots of water, and be especially careful with any exercises involving balance.

Other outdoor sports

Now’s not the time to take on a new sport, but if you’re an experienced athlete, you should be able to continue these and again recommend having discussed this with your GP and have a clearance to do so.

Although I was never a cyclist with a regular routine, putting my mountain bike away for the 9 months
I felt was a logical approach to take by not putting myself in a situation where I could potentially fall off and injure myself.

Other activities that carry a higher risk of falls/injuries include horse riding, snowboarding, surfing, hiking on un-even terrain and the like.

Conclusion

Listen to your body and if you’re unsure of own limitations or what you should be doing, work with a fitness trainer as well as your GP or specialist.

I would not advise commencing any new activities but at the least gentle walking or walking in a swimming pool are super beneficial for you and your baby as long as you have no significant health concerns that will prevent you from doing these.

If you have always trained a certain way, again don’t over do it. Some modifications will be needed as progress through each trimester to ensure your own safety but most important the safety of your baby.

Work with a professional that understands how your body functions and can monitor you from the beginning of your pregnancy, keep a close eye on your postural changes, muscle tension and skeletal alignment, such as a chiropractor, osteopath or pregnancy care masseuse.

Mindset is key so if you look at exercise as a regular routine as apposed to a ‘task’you will appreciate being able to move your body and feel great.

Remember, nutrition is a huge part in ensuring your blood sugar levels remain stable, you rest and recover well and your digestive system works optimally so don’t think exercise alone will be enough.

Stay tuned for my pregnancy and nutrition blog and share this blog with any expecting mums or friends planning to fall pregnant soon.

To any mums-to-be reading this, I wish you all the best with your own journey. My tip is don’t compare yourself to other mums. Just be beautifully you from the inside out and do what feels right for YOU.