Common Questions About Fitness during Pregnancy

Get ready to stay active and healthy during your pregnancy! In this post, I am answering all your burning questions about pregnancy fitness. From safe exercises to avoid, to the best ways to modify your workout routine, I've got you covered.

Whether you're a fitness newbie or a seasoned athlete, this Q&A session is packed with essential tips and advice to help you have a happy and healthy pregnancy. So, sit back, relax, and let's get started!

You have questions

When it comes to pregnancy, it's natural to have a lot of questions and concerns about staying active and fit. As your body undergoes significant changes, it's essential to prioritize your physical and mental well-being to ensure a healthy pregnancy and a smoother postpartum recovery.

One of the biggest misconceptions about pregnancy fitness is that it's not safe to exercise during pregnancy. But the truth is, with the right guidance and precautions, staying active can be incredibly beneficial for both mom and baby.

However, it's crucial to understand that pregnancy is not the time to try to achieve new fitness goals or push your body to extremes. The goal should be to maintain a healthy lifestyle and listen to your body as it changes.

Find Safe Exercises

Another challenge many pregnant individuals face is finding exercises that are safe and comfortable during each trimester. It's true that some exercises may need to be modified or avoided altogether, but that doesn't mean you have to give up on fitness altogether.

In fact, many exercises can be adapted to accommodate your growing belly and changing body. My online PregActive pregnancy fitness program provides you with guided safe exercises for each week of your pregnancy.

Exercising when Pregnant is Recommended

Additionally, many pregnant women worry that exercising will somehow harm their baby or cause complications during delivery. But the reality is, exercising during pregnancy can actually reduce the risk of complications and even make labor easier.

Of course, it's always important to consult with your healthcare provider before starting or continuing any exercise routine during pregnancy.

Let's talk about some safe exercise options for pregnant women.

Look after Your Pelvic Floor

One of the best exercises you can do is Kegel exercises, which can help strengthen your pelvic muscles and even reduce the risk of incontinence after delivery.

I have a great program dedicated to pelvic floor and it’s free for you right now on my PregActive YouTube channel >

Another great option is swimming, which is low-impact and can be easy on the joints. And of course, prenatal yoga and Pilates are excellent choices for improving flexibility and balance.

Exercise is Good for Your Mental Health

Staying active during pregnancy can also have a significant impact on your mental health. Exercising releases endorphins, which can help reduce stress and anxiety, and even alleviate symptoms of depression.

Plus, exercising can give you a sense of control and empowerment during a time when your body may be undergoing significant changes.
If you're struggling to fit exercise into your busy routine, try breaking it down into smaller, manageable chunks.

Take the stairs instead of the elevator, go for a short walk during your lunch break, or do a few prenatal stretches during commercial breaks while watching TV. Every little bit counts, and even small amounts of physical activity can make a big difference.

I know that sticking to a fitness routine during pregnancy can be tough, but trust me, it's worth it. I've seen women transform their bodies and minds through exercise during pregnancy, and it's truly inspiring.

Listen to Your Body

Through pregnancy fitness, I learned to listen to my body and trust my instincts. I learned to prioritize self-care and take time for myself, even when it felt selfish. And I learned that, with the right mindset and support, I could overcome any obstacle that came my way.

My hope is that, by sharing my story, I can inspire and motivate you to prioritize your own fitness during pregnancy.

Subscribe to my PregActive YouTube Channel for more tips on recovery, fitness, and self-care!

So, let's get into answering some of your questions.

Is it safe to exercise while pregnant?

Common misconceptions about exercising during pregnancy can be overwhelming, and it's crucial to get the facts straight. Exercising safely during pregnancy requires careful planning, consultation with healthcare providers, and an understanding of the changes that occur in the body.

When done correctly, exercise can be incredibly beneficial for both mom and baby. It's time to set the record straight and ease your mind that exercising when pregnant is recommended.

You must first consult your doctor to get the all clear and then ONLY participate in safe exercises from a qualified prenatal fitness instructor.

How often should I exercise when pregnant?

This will vary with each person, but you should aim to be active most days of the week. A common goal is to exercise for about 30 minutes per day.

What types of exercise are safe during pregnancy?

Recommended Exercises
1. prenatal yoga
2. strength training
3. cycling on a stationary bicycle
4. walking
5. muscle strengthening exercises
6. pelvic floor exercises
7. exercise in water
8. prenatal stretching
9. Pilates
10. swimming
11. pregnancy exercise classes

When should I stop exercising?

Most forms of exercise are safe, but there are some exercises that involve positions and movements that may be uncomfortable or harmful for pregnant women.

Be guided by your doctor.
1. Don't exercise to the point of exhaustion.
2. If strength training, avoid lifting heavy weights altogether.
3. Avoid raising your body temperature too high.
4. Perform controlled stretching movements.
5. Don't aim for personal bests while you are pregnant.
6. Avoid exercise if you are unwell.
7. If you don't feel like exercising on a particular day, don't!

When to Stop Your Workout

Although there are many benefits to exercising, your current condition may prevent you from doing so for now. A normal pregnancy can quickly turn to one that needs to be monitored closely.

If a prenatal workout that contains certain movements or poses is deemed not suitable for you, then try a breathing and relaxation session. Strength training is recommended but only if you are able to do it.