Working out while you are pregnant can be tricky, there are many things to consider when deciding if you can or should.
In my time practicing, I have only treated a handful of pregnant women and mostly for low back pain. As you can imagine this is a very common ailment for pregnant women. I even experienced this, and sometimes still do, with my second child.
The rule for working out while pregnant is: You can do whatever you were doing before you got pregnant!
So, if you were not doing any kind of exercise beforehand, PLEASE do not go run a 5k or participate in a CrossFit class.
But do not feel like you cannot do anything either; go for walks, lift lighter weights, or do some body weight exercises. Just try to keep you heart rate (HR) under 160 beats per minute and stay hydrated.
Before my first pregnancy, I was training for a triathlon but became so sick at about my 6 weeks point, that I was put on modified bed rest (meaning able to get up a few hours a day) for a few months. I could not work out during that time and when I was able to return, walking was all I could do and tolerate.
Every woman’s pregnancy is different. Do NOT feel discouraged if light exercise is all you can do or if you are not allowed at all.
Easy Resistance Exercises:
- Bicep curls
- Triceps dips
- Air squats (can add light weights if you want)
- Lunges
- Wall or table push ups
- Shoulder press
- Lateral walking
- Clam shells
These are not the only exercises that can be performed but they are a good start and do not require heavy resistance. Work up to getting 30 minutes a day with any combination of exercises.
Core Exercises:
As you can imagine, the core muscles are going to be very important to remain strong during pregnancy. A strong core will help to reduce the risk of Diastasis Rectus. This is when the abdominal muscles pull apart during pregnancy.
But some core exercises are not recommended due to damage they can cause like crunches or sit ups. However, core strengthening can help if they do not cause any excess strain to the baby.
Core Exercises:
- High Plank
- Elbow Plank
- Side Plank
- Bird Dog
- Dead bug
As you can imagine, there are also going to be exercises and other physical activities that are not recommended to participate in during pregnancy.
Activities to Stay Away From:
- Sports involving risk of abdominal injury or falling (contact sports or bicycling)
- Lying flat on your back for an extended period
- Abdominal moves like crunches or sit ups
- Hot weather
- Jumping or bouncing motions
- Holding your breath
Active Before Pregnancy
If you were already active before becoming pregnant: keep going! Though it may be recommended to do a little less resistance as your pregnancy progresses.
With my second pregnancy, I had been working out regularly, running and lifting weights at the gym, which I was able to continue.
Regular exercise while pregnant has many benefits including:
- Fighting constipation
- Preventing excess weight gain
- Improving mood
- Better sleep
- Less complications during pregnancy and delivery
No matter what your fitness level is, working out while you are pregnant it is very important to get permission and guidance from your OBGYN! And listen to your body, rest when you need and stop if you become short of breath or light headed.
For more information check out the American College of Obstetricians and Gynecologists https://www.acog.org/womens-health/faqs/exercise-during-pregnancy