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Prenatal Exercise 101
Fitness | September 12, 2017
It’s an important time in a woman’s life to be conceiving a child, and naturally, many of us want to stay in shape while also keeping our baby safe. A lot can happen during those nine months, so it helps to know how exercise fits into the equation.
The number one question most women ask once they get pregnant is, can I still workout?
Now, with every woman, it’s going to be different. There are a lot of factors to put in with each situation- were they active before becoming pregnant, do they have any preexisting medical conditions that could complicate things, or are there any physical complications that could put the developing child at risk? These are all very important considerations that need to be discussed and evaluated by a healthcare provider, so it’s important to get a full medical evaluation before committing to any exercise programs.
Your healthcare provider will be able to help you determine whether or not exercise is appropriate, and establish the proper guidelines tailored to your unique experience of pregnancy.
Once you’re in the clear to exercise, here are some guidelines to follow through:
- Stick to low-impact exercises that don’t involve a lot of plyometric jumps or explosive exercises.
A great example is the Pendulum Swing, which works the entire body and is excellent for building a nice butt while also providing you some cardio and conditioning.
I also recommend checking my Low Impact Full Body Workout series over at the ZGYM, which are great, effective alternatives to my normal routines. Even if you are a beginner or have worked out with me before, you can still do them once you’ve gotten permission from your doctor.
- Other activities you can engage in include walking, swimming, stationary cycling, and prenatal yoga, pilates and strength training exercises.
- Avoid doing any sports such as soccer, basketball, football, etc, or activities with a high risk of falling, which include skiing, surfing, off-road cycling, gymnastics, or horseback riding.
- Skip skydiving, hiking in rocky terrain and scuba diving.
- Do not do any exercises in hot environments, like Hot Yoga, Barre, or Pilates or outside at extreme temperatures.
- Avoid exercises that require you to lie flat on your stomach and back after your first trimester.
- It may help to work with a trainer or teacher that specializes in prenatal activities, so you’ll know the proper alignment for exercising. There are even specific classes dedicated to pregnant women, such as Prenatal Yoga or Prenatal Pilates.
- Be sure to practice proper recovery and relaxation after working out; avoid overtraining or taking exercise to any extremes.
- Remember to stay hydrated and take as many breaks as you can if needed
How do you know if your exercise program is working against you during pregnancy? First, listen to your body, always. This is especially important when you are pregnant, as you not only putting yourself at risk, but also your baby. Next, stop immediately and call your healthcare provider if any of these things occur:
- Headaches, dizziness, or feeling lightheaded
- A decrease or stop in fetal movement
- Pain or swelling in the calves
- Chest pain and rapid or uneven heartbeat
- Vaginal bleeding
- Uterine contractions that continue after resting
- Regular, painful contractions
- Shortness of breath or difficulty breathing
- Fluid leaking from the vagina
- Weakness in the muscles that affect your balance
- Pain in the lower back
Even though there are things to look out for and avoid during pregnancy, you can still enjoy the benefits of regular exercise. There are actual benefits from remaining active during this time. By choosing to maintain some level of fitness and exercise, you actually help to prepare your body for some of the physical challenges that come from being pregnant. You’ll also improve your sleep, give your mood a boost, stay energized, maintain or promote more strength, endurance and even a bit of muscle, and prevent excessive weight gain. Another possible benefit is cutting down the risk of developing gestational diabetes, which is a common complication from pregnancy.
So yes, it is possible to keep a workout schedule and stay active during pregnancy within reason. You will have to make a few adjustments and avoid certain things for a short while, but in the end, you’ll be doing yourself and your body and baby a service by choosing to remain healthy through regular exercise.
Private Member |
brussels, belgium
Just saw this thread and felt the need to add my experience for anyone else going through pregnancy and freaking out. I wish I could say I exercised super hard core throughout my two pregnancies, but I didn’t. So here’s my story: I had my first kid at 25, my second at 27, and I am 32 now – so they are 7 and 4 years old at the moment.
I didn’t discover Zuzka/HIIT type training until after my first child was born, however I was always really active, running/yoga/pilates/occasional weights for years… and I always pushed myself during my workouts.. I was always pretty hard core about exercise. However during both pregnancies I just completely lost the mental drive to exercise like I usually would. I continued to walk mostly everywhere I went and by and large I ate very healthy, so my weight gain was in the healthy range. I have always been hard extremely motivated to work out and despite how great people say it is for you, you also have to listen to your body and mind… my mind was telling me that it just wanted to rest and didn’t want to push like it normally does. Making a baby takes a lot from your body and also your emotions and mental state.. and at least for me I felt that I needed more gentle ways to take care of myself. I for sure lost some muscle during my pregnancies, but my body didn’t completely fall apart either.
Fast forward post pregnancy both times – I whipped myself back into shape within 6-8 months and was fitter and leaner than ever, before both of my babies were even one year old.
In both cases I took it very easy the first few months and the weight didn’t all fall off within a week or any sort of fairy tale like that, but once I was healed I got into high intensity workouts and also walked A LOT, usually carrying my baby in the sling. That plus breastfeeding and eating A LOT of healthy food (I had a monstrous appetite but stuck to healthy choices and the occasional homemade cookie), and the weight just fell off at some point. I remember seeing a picture of myself in a bathing suit with my 10 month old daughter and I could not believe how lean I was and how much muscle definition I had.
So – I’m now 32 and exercise is still a very big part of my life. If I ever have another pregnancy I don’t know how I’ll handle it – it will depend on how I feel. But all this to say that I think everyone is different and for those of you who don’t want to workout like normal, I think that’s okay too. If you’re in shape before, your body will remember and find its way back there… you might never look exactly the same (my belly button and boobs are forever changed!) but overall I’m very happy with the way my body looks and I think I am fitter and have a better shape than I was at 25.
Private Member |
salem, or, usa
Thank you so much for sharing this. I’m currently 40, and my husband and I are trying to get pregnant. This will be our second child, my daughter is 5 now. I have been hesitating about the pregnancy because I didn’t want to lose my body. Again. The older I get, the harder it gets to get back in shape again. When I had my daughter I was 35. I taught Zumba 3x/week, up until 2 weeks before I delivered. Between that and eating healthy I only gained 27lbs during that pregnancy. I’m so grateful to have had that obligation to be at class to teach though. Without it I would not have worked out at all.
I have always been pretty active myself, running, weights, yoga, etc. I would not call myself an athlete, but I even trained for obstacle course races for a couple years after my daughter was born. Following the death of my mother from cancer last June, and an early first trimester miscarriage in December, I have been very inconsistent about working out. Motivation has been the key issue, and I just haven’t had it. Which makes me very worried about where I’ll come out this time without that obligation to be at a class, and I’ve actually been a little stressed about it.
Your words are very inspiring and encouraging. I wanted to thank you for them. It’s probably just what I needed to hear today. Thank you. 🙏🏻 😊
Private Member |
brussels, belgium
Oh Aleta! I am so sorry for everything you have gone through. Ironically (or not.. death is never ironic/funny), I just lost my grandmother two days ago and it is a very hard blow as we were very close. I cannot imagine the pain of losing a mother or a pregnancy. I am so so sorry.
Honestly – as someone who tends to be a little neurotic and perfectionist about exercise – as great as it is, life is bigger than your fitness routine and there are perfectly legitimate reasons to put it on the backburner. This doesn’t make you lazy or any other negative thing – it makes you human. While I understand that some people have a hard time finding motivation, I think that is different from being a person who is used to being active and is going through a big life change. Sure – if you can – make some efforts to keep yourself sane. But your body is not the only thing that needs taking care of and balance. Your brain, mind, soul, heart… those are just as important and maybe you need to give more focus to those. The way I see it, your body is a tool to get you through life, not the other way around. Ie: YOU are not the tool to make your body fit/lean. YOU are the human being who needs balance and care and if you just need a break then listen. That’s just my opinion – but in my experience the motivation will come when the rest of your life has gained some normalcy again.
Private Member |
brussels, belgium
Oh – and I didn’t say it already but… big hug and good luck. You can do it.
And if it’s any consolation – I consider myself an advanced Z gymera and today I did a 15 minute body weight workout, which is usually something I save for “easy days”… I did it for the sake of keeping some normalcy/sanity. And I struggled mentally the whole time. .Two minutes in I thought I was going to die. I just didn’t want to do it, making myself finish felt like the hardest thing. All that to say – Grief can have profound effects on us, and we shouldn’t pretend that it’s normal to just carry on as we usually would. After today I think I wil probably just take the rest of the week off without any guilt.
Private Member |
salem, or, usa
Thank you for your kind words. And I’m so sorry for the loss of your grandmother. It’s never easy to lose anyone that we are close to. I sincerely appreciate your kindness and words of wisdom.
These days, I’m concentrating on the Beginner Schedule for workouts. You’re right, the motivation will come when things have settled a bit. Right now, my goal is simply to create a consistent routine and to maintain my current level of fitness. And after a year of very inconsistent workouts, the Beginner Schedule is about where my fitness level is right now. It’s always a head game for me, wanting to do more of the intermediate and advanced stuff and really push myself since I am used to being pretty active, but I’m trying to be content with simply being active and healthy enough to enjoy my life. It’s a daily challenge to find balance, but sometimes I think that’s just life.
I completely agree with you that your body is your tool to get you through life, and there must be some balance between body, mind and spirit. I find as I enter my 40’s that my priorities regarding my fitness are changing. I’m no longer sure that I want to be 15-18% body fat and ripped. I still want to be fit and active, but I’m allowing myself more freedom to enjoy my life and not stressing as much about the way I look. I’ve decided that there’s no point in being or looking “healthy” if it makes me miserable trying to achieve and maintain it. And by that I don’t mean that it’s ok to be grossly unhealthy or obese and simply not care about my health. What I mean is that I don’t want to have to worry and stress about every bite of food that goes in my mouth, or whether or not I’ve missed a workout, or be constantly concerned about what I look like in a bikini. I want to be fit, active and healthy to enjoy my life, my family, and whatever adventures may come our way. I want to prevent injuries, maintain energy levels, and be able to play with my daughter. I’m trying to concentrate on my whole self, and not just the sleeve I’m wearing.
Thank you for reaching out. I appreciate it. 🙂
Private Member |
Are pendulum swings better than normal swings? Other Kettlebell exercises are supposed to be safe? And why only low impact workouts? I thought that a good stamina during pregnancy is helpful. I think one can do everything, as long as one does not reach one’s limits but taking it a bit easier. Did anyone worked out with Z during pregnancy?