Yes, you can!
In fact, if you are already very active then I recommend that you remain active throughout your pregnancy. If you are new to exercise, then moving your body regularly will be great for you too. Exercise is great for you in so many ways. It helps reduce stress levels, is good for your heart and lungs and great for joint and muscle health. A happy mummy will lead to a happy baby. Don't worry, baby is safe and cosy inside your womb.
There are of course considerations when exercising throughout pregnancy, for example, I'd advise that you get the ok from your doctor or midwife before you begin. The reason for this is because they will make you aware of anything that might prevent you being active, such as if you're experiencing bleeding or have an incompetent cervix.
Once given the ok, I'd advise speaking to a personal trainer about what kinds of exercises are suitable for you at your current level of fitness and at your current trimester. You can also find prenatal exercise classes that will be tailored for pregnant women and will be better for you than a regular class.
My TOP TIPS are:
- Ensure you are hydrated throughout the day and drink extra water on days that you take part in structured exercise.
- Wear loose clothing and a supportive sports bra and trainers.
- In the 1st trimester you can exercise as normal, still do abdominal crunches and other exercises on your back.
- From the 2nd trimester please do not do any on your back as the weight of baby will exert pressure on your major blood vessels.
- Avoid stretching for more than 15 seconds from the 2nd trimester. A hormone called relaxin is released around month 4 to prepare your body for further growth and birth. It makes you more flexible about your joints and thus prone to injury if you take your stretches too far and/or do them for too long.
- You will need to adapt some exercises as the weeks go on, as your body will change and so too will your balance, strength and ability to perform certain movements.
- If you feel dizzy, faint, too breathless, have discharge or feel pain, please stop the exercise.
My best advice is to work with a specialised pre and postnatal personal trainer. They will be able to provide you with a tailored programme, guide you throughout and keep your safety at the forefront.
Keeping yourself active throughout your pregnancy is a great thing, so keep at it and enjoy moving! Always seek advice from specialists for any concerns and try and focus on specific movements that are safe for you and baby.
Are you pregnant or looking to conceive? Do you want help with how to exercise safely at each stage of your pregnancy, with the guidance of a qualified professional? Get in touch with me today and lets have an informal conversation about what you want and how I can help you :-).
