Training During Pregnancy
Congratulations! Your little bundle of joy is on the way! No matter how far a long you are I’m sure you have been given countless pieces of advice; from the doctor to the woman in the queue at the supermarket. Some people say eat for two and others say you shouldn’t exercise. You might be suffering from morning sickness or your lower back is painful and you don’t have the energy to wash your hair never mind go to the gym. Labour is a physical event. You wouldn’t run a marathon without any training so should labour be any different?
Firstly, studies suggest that regular exercise in healthy pregnant women seems to increase the likelihood of a vaginal birth. A study published in the American Journal of Obstetrics and Gynaecology found that structured physical exercise during pregnancy reduces the risk of C-section. Similarly, a review of research published in Acta Obstetricia et Gynecologica Scandinavica concluded that regular low-to-moderate levels of physical activity increase the likelihood of a vaginal delivery.
The general guidelines for exercise in pregnancy suggest at least 150 minutes per week of moderate intensity physical activity. That’s just over 20 minutes of exercise a day with a combination of strength training and cardiovascular activities encouraged. A moderate intensity workout in Trimester 2 can be as simple as:
10 reps of a glute bridge
10 pallof presses
10 lateral lunges
10 standing banded rows
Resting 30 – 60 seconds and repeating 2-3 times.
I recommend doing a full-body strength training routine two to three days per week throughout pregnancy. This will not only help you maintain (or gain) muscle mass, it also allows you enough flexibility to incorporate exercise into your week and gives your body adequately rest and recovery between sessions.
If you were exercising before pregnancy, you can keep doing it. However, going for personal bests or continuing to lift heavy might not be the best idea. You can also squat and deadlift in pregnancy! Like the above point reducing the weight you’re lifting because it will become uncomfortable and may feel less strong for you. That being said, even if you are an experienced lifter, I would not suggest doing “heavy” deadlifts and/or “heavy” squats as you get into the third trimester, or simply when you begin to notice your belly is feeling less supported and perhaps bulging out during these exercises. The goal is to minimize the severity of diastasis recti and to not induce further pressure on the pelvic floor.
It is also safe to lie on your back after the first trimester. Research is now supporting the understanding that you’re likely just fine and doing no harm to baby by doing some exercises on your back; if you feel comfortable there. Unless you feel nauseous, light headed or have trouble breathing you are probably OK to do a few reps. Of course as your bump grows it might no longer feel comfortable.
So, is it safe to exercise while pregnant? Yes! Exercising has a host of benefits that we are already aware of. For all our pregnant mammas out there, exercising particularly strength training, can help you to maintain muscle mass, limits pregnancy weight gain, decreases chances of a C-section and thus promotes post-natal recovery. My biggest piece of advice is little and often but be mindful with your body and the intensity.