Editor’s Note: Please check with your doctor before starting any exercise regimen/program.
Before I became a personal trainer, I thought of pregnancy as a time to kick up your feet, eat whatever your hormonal heart desires, and then spit out a 60 pound baby like it never happened.
If only.
Pregnancy is a time when you need to pay extra attention to your health and fitness level, not only to be able to get back into shape after baby, but more importantly, to ensure you have a safe pregnancy, labor and healthy, happy baby.
Pregnancy is a miracle, but let’s be honest, it whacks out your body. Your hormones change effecting pretty much every aspect of your mood, mind and body and the physical changes can be pretty drastic. When working out, there are a lot of special precautions you must take to ensure you do not damage yourself or the baby.
WARNING: Always check with your doctor before starting an exercise program ESPECIALLY when pregnant. Everyone is different, every pregnancy is different, and well, just don’t try and sue me.
- Jarring exercises are best avoided to not injure your back, the baby, or induce labor if you are towards the end of your pregnancy. Low impact exercises, like swimming, water aerobics, or walking are good choices, or try and find some mom-to-be fitness classes
- Be careful when stretching- when you are pregnant, you joints are more flexible to ease the birthing process. Make sure you do not over stretch the point you injure yourself.
- If you were quite active before pregnancy, chances are you can continue your program well into your pregnancy. Always check with your doctor, but make sure you keep as much intensity as your body and doctor will allow. However, this isn’t a time to set any personal records: the goal with pregnancy fitness is health and maintenance.
- Don’t do any exercises on your back after the third month and avoid exercises on your stomach all together.
- Don’t become too breathless or too overheated. You should be able to carry a conversation when working out, and make sure you dress in layers that can be removed and allow sweat to evaporate.
- Always bring water, and stay plenty hydrated.
We want to do everything we can to protect our children, and that starts even before birth. The greatest gift you can give your soon to be new born is a healthy start and a healthy mommy.
