My top 3 tips for exercising during pregnancy.
I work with many women of all ages and who are in varying stages of their life. Several of my clients have become pregnant a year or two (or more!) into training with me and suddenly they have all these new questions and concerns about how their exercise routine will have to change - and rightly so!
I also have women contact me who are pregnant and have never really exercised before. As their body changes and they learn more about what they will go through during pregnancy, they are keen to exercise but are unsure what is safe and what will help them.
That's why I thought it about time I cover this topic on my blog! Here are my top 3 tips to consider when it comes to exercising during pregnancy - this applies both to women who already have an exercise routine and to those who don't. The same concepts apply, you just need to adapt it to your own situation.
1. Work at 70% effort
During pregnancy, your body is going through many changes and we need to respect that. I always reassure my clients that this isn't a time to achieve a Personal Best - whether that's running your fastest 5km or lifting your heaviest weights. I'm not saying you can't run or strength train - quite the contrary! - you just need to put things in context.
I always advise that you work to a 70% effort level when exercising during pregnancy. This can be adapted to any fitness level, so whether you're new to training or an experienced gym-goer, you can adapt your level of exertion accordingly. Another way of gauging this is to ask yourself ‘could I have a conversation whilst doing this?’. If the answer is yes, you're working at a suitable level. If you're struggling to catch your breath or you can't finish the exercise comfortably, then take it down a notch. This is a great ‘rule-of-thumb' to stick to.
2. Include weekly strength training
FYI, strength training doesn't have to mean you need to lift weights in a gym (unless you want to of course!). What I do advise however is ensuring that you include some form of resistance training in your exercise routine. As your baby grows, your muscles, joints, organs and bones are being put under increasing pressure. If you are actively strengthening your body alongside this, it is going to be better prepared to cope with the added load and stresses of pregnancy. Resistance bands and weights such as dumbbells and kettlebells are very versatile and are a great addition to your workouts - these can be easily and effectively used at home if you don't enjoy the gym. In line with what I've mentioned above, I still advise that you work at a 70% effort level. If you're unsure about how to lift safely or use resistance bands effectively - have a look at our Natal Fit workouts where we include pregnancy specific strength sessions in our monthly membership. There are also some great free workout examples and ideas over on our social media.
3. Listen to your body
As I'm sure you understand if you're reading this, energy levels will vary during pregnancy and you may experience difficulties both physically, mentally and this may change on a daily basis. Let's not forget, your body is going through a huge change, your needs are different to what they were pre-pregnancy. Essentially, some weeks you may feel full of energy and raring to work out, and some weeks you may feel like it takes all you have just to get through the day. I want to remind you that this is OK! Although I promote exercise during pregnancy, it needs to be flexible and it needs to be adapted to how you feel. Some days a strength or cardio workout might be just want you fancy, but on other days a walk or some gentle mobility will be more than enough. Listening to your body is so important as is not being too hard on yourself if things aren't going to plan. Exercise is something we should all do to feel good and finding a type of exercise you can do and which you feel the benefits of is the most important thing. This may change daily, weekly or between trimesters - you have to do what feels best for you.
The main takeaway I want you to get from this blog is that it is GREAT to exercise during pregnancy, and you will most definitely reap the benefits when it comes to progressing throughout your pregnancy and recovering after childbirth, however it is very much a case of taking things day by day, not being too hard on yourself and essentially - giving your body what it needs.
As I said above, your body is doing something amazing and some days will be harder than others. From my experience of working in the pre and postnatal world, acceptance, adaptability and keeping an open mind is key.
If you have any questions about your exercise needs during pregnancy, feel free to drop me a message anytime. As always, I'm happy to help and advise in any way I can.