Top 5 Prenatal Exercise Tips!
Posted on November 5, 2013
Whether you are thinking about starting a family or are already pregnant there are some important things to consider about exercise. Staying active during your pregnancy will benefit both you and your child. Here are five important things to consider for working out when pregnant:
1. Talk to your physician.
If you are already active it is generally safe to continue with your exercise program but always consult with your physician first. There are some specific conditions that restrict exercise when pregnant which you can read more about here. It is also important to keep your healthcare team updated on any changes throughout your pregnancy to ensure that an exercise program remains safe for you to continue. That being said, for most women it is safe and beneficial to participate in a cardio, strength and conditioning program.
2. Choose low impact cardio exercises.
It should go without saying that during a pregnancy you need to be mindful to avoid the risk of trauma to you and your baby. This means no hockey, skiing, cycling, extreme sports etc. Your body produces increased amounts of hormones (estrogen and relaxin) which increases the elasticity of all your ligaments. Meaning that your flexibility is increased and your joints have become more unstable which could increase the risk of injury. Choose cardio exercises that limit your risk of loss of balance for example jogging, brisk walking, stationary biking and swimming.
3. Choose strength training exercises.
Strength training during pregnancy will not only help make for an easier delivery but it will also keep you feeling great! However, you need to be mindful of a couple things. After your first trimester, it is not recommended to perform exercises lying flat on your back. You also may want to consider adding exercises to strengthen your pelvic floor (kegel exercises) which will assist you during labour. Whether you are new to strength training or have been doing it regularly, it is best to consult with a trained exercise professional to assist you with the safest workouts during your pregnancy.
4. Drink lots of water.
Staying hydrated is important for everyone but especially for pregnant women. Your body needs water to produce extra blood volume, build new tissue, and carry nutrients for your growing baby. As always, do not wait until you are thirsty to get a drink, this means you are already dehydrated. A good tip is to keep a water bottle with you throughout the day and make sure you are drinking extra water during your workouts.
5. Listen to your body.
You know yourself better than anyone else, if you are having a day where you feel tired, ease up on the intensity of your workout. This is not the time to decide to run a marathon for the first time. Instead focus on maintaining a good fitness level. Use the “talk test” as your guide for the intensity level of your workouts. You should be exercising at a level that you can comfortably hold a conversation with someone. If you can’t, slow down until this becomes possible.
