Have you been wondering what sort of exercise is safe during pregnancy?
In short, there is no “one size fits all answer” to this question, the main thing to do is to listen to your body, it’s needs, and to allow that to guide you.
My Experience So Far
Since getting some more energy back around the 15 week mark, I have so enjoyed getting back into exercise again. I did lots of nice walks throughout the first trimester, but now I’m into the second trimester, I have really listened to my body, it’s needs, and have let that be my guide.
Is Cardio Safe?
I’ll be honest with you, I have never been a huge fan of cardio, I did get into running for a few years (many years ago) and do enjoy swimming, but other than that I always opt for strength based and low impact exercises.
Cardiovascular exercise is safe during pregnancy, but something I was told once, which to me makes perfect sense, is that if you were already going to cardio classes, i.e. spinning or running then of course carry on in pregnancy, but if it’s something completely new to you, then perhaps now isn’t the time to take it up.
Our heart rate is elevated in pregnancy due to the increased levels of blood flowing through our bodies, so it’s always a good idea to keep an eye on this (smart watches are a great way to monitor your heart rate) and as long as your heart rate stays at a safe level during cardio, or any form of exercise, then it should be safe for you to do.
How Should I Adapt my Workouts?
Throughout pregnancy, there is an increased rate of relaxin helping to soften your joints and ligaments, in preparation for labour, meaning there is an increased risk of over stretching too.
Between that, an ever expanding bump, and all of the changes happening in your body in this time, there are certain things we need to be careful of when exercising, therefore I would say prenatal friendly classes are often a good route to go down (or checking with a studio beforehand which teachers are prenatal trained, and can give you options throughout their classes).
Unless of course, you know exactly what you should avoid, or how to adjust your workouts, in order to avoid injury.
What About Low Impact Exercise?
My favourite form of exercise is low impact exercise (yoga, pilates, barre etc...), which is great during pregnancy.
In both of my pregnancies I have really enjoyed going to pilates and barre classes, when usually I would always opt for a yoga class, but I have to say this time around I have loved prenatal yoga classes and attended them much earlier on than I did when I was pregnant with Lily.
In my first pregnancy, I didn’t start going to prenatal yoga classes until I was in the third trimester, but I went to a friend’s prenatal yoga class at 13 weeks this time around and absolutely loved the slow, mindful movement, and the chance to really connect with myself and my baby.
I am a firm believer in listening to your instinct, and letting your body guide you. If you go to a class and find yourself easily fatigued, faint or shaky in any way then I would definitely suggest holding off for a little longer, or finding something more gentle, but hopefully this helps you work out what exercise is safe for you during pregnancy, and how you can create time for yourself, time for self care and a way to keep your body mobile and active whilst it's working absolute magic growing a tiny baby inside you!
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