Pregnancy is a life-changing journey filled with excitement and challenges. As an expecting mother, you may wonder whether working out is safe during pregnancy. The good news? Staying active while pregnant can be highly beneficial for both you and your baby.
However, it’s essential to adjust your fitness routine to ensure safety and effectiveness at each stage. This guide will help you understand how to stay active safely in every trimester while maintaining your strength, mobility, and overall well-being.
Why Exercise During Pregnancy?
Research shows that staying active can have numerous benefits, such as:
- Reducing back pain and pregnancy-related discomfort
- Improving posture and reducing the risk of excessive weight gain
- Enhancing mood and reducing stress
- Lowering the risk of gestational diabetes and high blood pressure
- Preparing the body for labor and recovery post-delivery
While working out is generally safe, it’s crucial to modify your routine according to your body’s needs in each trimester. Let’s break it down trimester by trimester.
The First Trimester (Weeks 0-13)
During the first trimester, your body begins to undergo significant hormonal and physical changes. Fatigue, nausea, morning sickness lack of time, and even misconceptions about safety are common, making it challenging to maintain a regular workout routine. However, gentle movement can help alleviate some symptoms and improve your overall well-being.
Here are some practical ways to stay active in your first trimester:
- Listen to Your Body: Work out when you feel your best. If you’re too tired, take it slow or rest.
- Keep Workouts Short and Low-Intensity: Avoid overexertion and opt for gentle movement.
- Seek Support: Ask for guidance from a trainer, family member, or an experienced friend.
- Do Home Workouts: If you lack time or social support, opt for simple exercises at home.
- Educate Yourself: Read trusted resources, including government fitness guidelines for pregnancy.
During the first trimester, only a few modifications are needed for strength training. The goal is to build overall strength, preserve muscle mass, and focus on your core and pelvic floor. It’s also essential to maintain good posture and avoid placing too much pressure on your abdomen. If fatigue or morning sickness get in the way, just remember to take it easy and focus on form and alignment.
Second Trimester (Weeks 14-27)
By the second trimester, many women start feeling more energetic as nausea and fatigue subside. However, your belly starts to grow, affecting your balance and movement.
This is the time to lower workout intensity while focusing on maintaining strength and flexibility. Your goal should be to support your pregnancy, not compete with it. Make sure you’re giving your body enough time to rest and recover between sessions. When lifting weights, focus on body alignment and be mindful of how you get up or down, especially from a lying position. A helpful tip here is to roll onto your side before getting up.
Here are some crucial things to avoid at this stage:
- Do Not Hold Your Breath: During any exercises—keep breathing smoothly.
- Modify Immediately: If you see any bulging of your abdominals while exercising.
- Adjust Cardio Exercises: If your pelvic floor is under pressure, consider walking instead of running or doing shorter intervals. Box squats are a great replacement for goblet squats, and if you experience any pelvic pain, similar guidelines apply.
Third Trimester (Weeks 28-Birth)
Finally, in the third trimester, it’s all about listening to your body even more closely. Some women might still feel comfortable lifting weights five times a week, while for others, two to three times is ideal. Do shorter, lower-intensity workouts and avoid trying anything new.
Exercise Guidelines for the Third Trimester:
- Move Slowly: Reduce weight and repetitions to avoid unnecessary strain.
- Focus on Seated, Incline, or Side-Lying Exercises: These help reduce discomfort and improve stability.
- Avoid High-Impact Cardio: Replace jogging with walking, swimming, or aqua aerobics.
- Include Gentle Stretching and Pelvic Floor Exercises: This helps with relaxation and prepares your body for labor.
Gentle stretching and pelvic floor exercises should be part of your routine. And if you notice any spotting or bleeding, it’s crucial to reach out to your OB-GYN right away. Exercise safely with an experienced spotter or family member around, especially during this trimester.
Exercises to Avoid During Pregnancy
Some activities are unsafe during pregnancy due to their risk of injury, overheating, or excessive pressure on the body. Avoid:
- Any sports where there’s a risk of being hit in the abdomen, like ice hockey, soccer, or boxing.
- Activities that may result in falls, like gymnastics, off-road cycling, or horseback riding.
- Hot yoga or hot Pilates, which can cause overheating.
- Scuba diving due to pressure risks and activities at high altitudes if you’re not accustomed to them.
Final Thoughts: Embracing an Active Pregnancy
Every pregnancy is unique, and the key to a safe and effective workout routine is listening to your body. By making necessary adjustments and following expert recommendations, you can maintain a healthy and active pregnancy.
Staying active during pregnancy helps you feel stronger, healthier, and more prepared for labor and postpartum recovery. If you’re ever in doubt, reach out to a healthcare provider or fitness professional for personalized advice.
Reference:
Cilar Budler, L., & Budler, M. (2022). Physical activity during pregnancy: a systematic review for the assessment of current evidence with future recommendations. BMC Sports Science, Medicine and Rehabilitation, 14(1), 133.
