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Fit for Two: Safe and Effective Exercise During Pregnancy

  • Writer: FitnessFirstAcademy
    FitnessFirstAcademy
  • May 30, 2024
  • 2 min read

Staying active during pregnancy offers numerous benefits for both you and your growing baby. Regular exercise can boost energy, improve sleep, reduce pregnancy discomforts, and even prepare your body for labor. But it's essential to prioritize safety and modify your routine as your body changes.

How Far Along is it Safe to Work Out?

Good news! If you were physically active before pregnancy, it's generally safe to continue most activities throughout all three trimesters. Of course, listening to your body and consulting with your healthcare provider is crucial.


Dr. Jessica Shepherd, OB/GYN and women's health expert, advises: "In most cases, exercise is safe and even recommended during pregnancy. However, it's important to talk to your doctor about any pre-existing conditions or concerns."

Should Vigorous Exercise Be Avoided?

If you were accustomed to high-intensity workouts before pregnancy, you might be able to continue them with modifications and under your doctor's guidance. However, most pregnant women should focus on moderate-intensity exercises.

According to the American College of Obstetricians and Gynecologists (ACOG), pregnant women should aim for at least 150 minutes of moderate-intensity aerobic activity per week, preferably spread throughout the week.

Is Weight Lifting Safe During Pregnancy?

Yes, weight lifting can be safe during pregnancy, but modifications are key. Focus on lighter weights and higher repetitions. Always maintain proper form and avoid exercises that put strain on your abdominal muscles.

Personal trainer and pre/postnatal fitness specialist, Jessie Mundell, suggests: "Modify exercises as needed. For example, swap out crunches for standing core work, and choose exercises that support your changing body."

Exercises to Avoid During Pregnancy

Some activities pose higher risks during pregnancy and should be avoided:

  • Contact sports: High risk of falls or abdominal trauma

  • Activities with a high risk of falling: Horseback riding, skiing, etc.

  • Exercises that involve lying flat on your back: Especially in the second and third trimesters

  • Hot yoga or intense exercise in hot weather: Overheating is a concern

Expert-Approved Pregnancy Workouts

  • Walking: A low-impact way to get your heart rate up.

  • Swimming: Buoyancy supports your joints.

  • Prenatal yoga: Improves flexibility and reduces stress.

  • Pilates: Strengthens your core and pelvic floor.

  • Low-impact aerobics: Designed for pregnant women.

Always Remember:

  • Stay hydrated: Drink plenty of water before, during, and after exercise.

  • Listen to your body: Rest when you need to.

  • Wear loose, comfortable clothing: Allow your body to breathe.

  • Modify as needed: As your pregnancy progresses, you'll need to adjust your workouts.

Remember, every pregnancy is unique. Consult your doctor before starting or modifying any exercise routine. With the right approach, you can stay fit, healthy, and energized throughout your pregnancy.

About the Author:

Alexander Morrow is a NASM Certified Personal Trainer, ACE Certified Personal Trainer, NCSF Certified Strength & Conditioning Coach & ACE Fitness Nutrition Specialist with a passion for helping people reach their fitness goals. With a focus on strength training and functional movement, he believe in building a strong, capable body from the inside out. Connect with @FitnessFirstAcademyF1A on instagram or visit www.FitnessFirstAcademy.com/blog for more training tips and inspiration.

Get Ready to Feel Strong and Powerful!


References:

  • American College of Obstetricians and Gynecologists (ACOG). (2020). Physical activity and exercise during pregnancy and the postpartum period.

  • Mayo Clinic. (2023). Pregnancy exercises.

  • March of Dimes. (2023). Exercise during pregnancy.

 
 
 

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