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Published on October 19, 2018

The Most Critical Do’s and Don’ts of Working Out While Pregnant

The Most Critical Do’s and Don’ts of Working Out While Pregnant

Are you scared of working out whilst pregnant? Or simply not sure how to proceed? Everything seems slightly more daunting once you’re carrying and creating a whole other person.

In this article I will give you specific advice, tips and strategies for working out while pregnant. Ensuring that you, and your baby, are safe. Not only that but you will both benefit.

Benefits of Working Out While Pregnant

It is clear that everyone, not just you but your baby, and probably your partner and other kids will benefit from you working out while pregnant. If you’re sleeping better and feel less stress, you can guarantee everyone in the household is going to feel better.

How you benefit from working out while pregnant:

  • Reduced incidence of lower back pain
  • 30% reduction in the risk of gestational diabetes
  • Reduced likelihood of unplanned cesarian
  • Lower incidence and reduce severity of depression
  • Less pregnancy weight gain
  • Lower risk of urinary incontiennce
  • Reduced pregnancy constipation
  • Less pregnancy tiredness
  • May have a shorter labour

How your baby benefits from working out while pregnant:

  • A healthier heart
  • Normal birth weight
  • Quicker neurological development
  • Reduced risk of respiratory distress syndrome (for infants of high-risk women)
  • Less maternal stress could reduce impact on immune system development

Instant Big-Rocks for Working out While Pregnant

Before we get cracking into what really will benefit, here are some instant ‘big-rocks’ when it comes to working out while pregnant.

Safety first: Check with your midwife

Each person and pregnancy is individual – and as I”m not speaking to you in person, the first pre-qualifier is that you check with your doctor that you’re ok to work out while pregnant. In certain circumstances, it is not recommended due to potential complications arising from exercise.

If you’re new to exercising or have just fallen pregnant do check with your GP or midwife before commencing or recommencing your exercise program.

Exercise Check In Second – No lying Flat or Crunches

Crunches are a whole other issue in regards to pre and post natal training that I’ll get into during another article.

For now, know that lying flat on your back puts pressure on your body, especially after 16 weeks. The weight of your bump pressing on certain blood vessels can reduce cardiac output, make you feel dizzy and affect the flow of blood that carries nutrients and oxygen to your baby.

While this means traditional stomach crunches are out, you can and should still include core and pelvic floor strengthening exercises in your routine. These I’ll get to later in the article.

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Third Intensity Check In – No High Intensity Workouts

When it comes to exercise intensity, it is best to abide by the guideline “to be able to comfortably hold a conversation” whilst working out. Unless you are an athlete and extremely used to very high heart rates whilst you workout, keeping your rate of perceived exertion to a 7 out of 10 is best practice.

Experts agree that you should avoid undertaking activities that will raise your core temperature by more than 2°C – or above 38.9°C. This is because such a temperature change may result in hyperthermia (the opposite of hypothermia). Hyperthermia during pregnancy has been linked to a twofold increase in the risk of birth defects impacting the spine or brain.

As such, it is not advisable to use hot tubs or spas during pregnancy, and hot yoga should be avoided as well as parking in only moderate intensity exercise.

Final & Fourth Point – No high contact/dangerous sports

For obvious reasons, contact sports or sports in which it’s likely you can fall or have an accident should be avoided.

For example scuba diving while pregnant should be avoided as your baby will have no protection against decompression sickness (‘the bends’) or gas embolism – bubbles in the bloodstream that can cut off blood supply or cause breathing difficulties.

Similarly, horse riding, climbing, cycling, gymnastics and other activities that require extreme balance are best avoided as your centre of gravity shifts and affects your balance.

Certainly, sports like kick boxing, jujitsu or rugby in which contact is prevalent should be avoided for bump protection.

Actual Workouts You Can Do While Pregnant

1. Let your personal trainer or group exercise instructor know that you’re pregnant

In doing so they can assist you in providing expert advice or refer you to a qualified practitioner in your area. If you’re unsure ask your GP or Midwife for a referral.

2. Use your breath to engage your core and pelvic floor throughout your workout programs

Your breath plays a big part in controlled core to assist with labour and reduce back pain. We each take thousands of breaths per day, as as your baby grows pressure is placed upon the lungs and pelvic floor.

Preparing and practicing proper breath ensures that your core remains as integrated and activated as possible throughout and after your pregnancy.

3. Find a Holistic Core Restore Coach

The reason the Holistic Core Restore® programmes are more effective than performing keels or traditional abdominal exercise alone for true core restore and pelvic floor activation. A Hollisitc Core Restore Coach will work with you to integrate your core and pelvic floor with your whole body through a series of movements and lifestyle factors.

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4. Join a Pre & Post Natal Class

Join a Pre & Post Natal Class in order to move in specific ways designed to boost your health and recovery post birth.

This not only provides you with a chance to connect with other pre & post natal women in your area to and create a community; but also provides you access to pre & post natal experts who can give you tailored advice for exercising whilst pregnant.

5. Focus on strengthening the glute muscles

Focus on strengthening the glute muscles to counteract the anterior tilt produced by your expanding bump.

Most people will simply focus on keeping the core engaged and active to help the ‘pre-mummy-tummy’ bounce back. When in actual fact the synergist muscle to the core for pelvic stability is the butt.

Really focus on strengthening the glute muscles in order to support the core, posture and back.

Hinge movements such as single leg romanian deadlifts are a brilliant way to do so. You can do this holding a Kettlebell or Dumbell but also, once the bump is big enough just using your bodyweight.

6. Enjoy swimming

Enjoy swimming, especially in your third trimester, to remove weight and boost lymphatic drainage of your feet and ankles.

It’s well known that your ankles swell during the last months of pregnancy. This is due to the changes in posture from the weight of the stomach pulling down towards the floor.

Consequently, this causes the front of the hip to become compressed. And this in turn reduces circulation of the lymphatic fluid in the lower body.

One way to improve this circulation is to get into water as the pressure from the water removes the weight of the bump whilst providing pressure to the legs improving circulation.

7. Bring layers to your workouts

Bring layers to your workouts so that you can add and remove layers as you warm up and cool down.

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As previously mentioned, changes in body temperature can be dangerous for the baby – using layers so that you can keep your temperature constant is one the the most simple and best things you can do whilst working out while pregnant.

8. Practice the 7 fundamental primal movement patterns in your workouts

Practice the 7 fundamental primal movement patterns in your workouts – squat, lunge, anti-rotate, push, carry, hinge, pull.

“We love pregnant mamas to be regularly training their squats, since a low squat is the ideal position for working through contractions and pushing during labor.”

They also improve pelvic floor strength and elasticity to help prevent tearing during the natural labor process and teach abdominal strength relative to hip mobility for an easier labor and faster postnatal recovery.

Kiberd and her team prefer front squats done with at least a 12-kilogram kettlebell held at the chest. (Choose an appropriate weight for your level.)

“The kettlebell gives great feedback to the muscles that need to engage to stand you back up and to stabilize your weight while you’re down in the squat,” she explains.

And once the bump gets big? “No weight on the front is needed,” she says. “The belly is that natural weight.”

9. Do exercise that your enjoy

Because really if you’re enjoying it so will bump and you’ll feel less stressed.

Do not making working out while pregnant a chore – if it becomes that way, seek advice from an expert in your gym or area on some new varied things that you can try.

10. Practice anti-rotation exercises

Practice anti-rotation exercises whilst focussing on the breath for core integration and activation.

The Palloff press (a core stabilizer done on a cable machine) and the bear crawls offer the same degree of effectiveness.

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“These two exercises engage the external and internal obliques, which are involved in stabilizing the torso in rotation and help stabilize the shoulders down and back.”

11. Make sure to wind down properly

Cooling down slowly after your workouts and providing a little leeway time before your next appointment will reduce your stress levels and help you feel more balanced.

It will also stop sharp changes in body temperature that are non-beneficial to your baby.

Take your time and enjoy each session for what it is.

The Bottom Line

You will have to make fitness modifications as your body changes, but deep down, you know that’s ok. Dr Dawn Harper says

“We’re now seeing evidence that exercising in pregnancy may be one of the best things you can do for your baby’s future health. Pregnancy exercise can have a huge impact on your personal experience of pregnancy, too. Provided you follow the expert guidelines, it’s safe for most women to continue and even start exercising in pregnancy. Just make sure you check with your midwife or doctor first, in case there are any specific medical reasons why you should avoid being physically active in pregnancy.”

There are certain things that are essential. The first being to check with your Dr/Midwife to be given the ‘OK’ to exercise.

There are definite ‘no-nos’ such as abstaining from contact or dangerous sports as well as performing extreme high intensity workouts that bring your heart rate and temperature very, abnormally high for you. It is also contraindicated that you perform any exercises lying on your back.

The exciting thing is that you can and should exercise. You simply have to adapt to what is possible by seeking advice of a local pre & post natal expert. If you take one sentence away let it be this:

Focus upon your breath, workout at a 7/10 level, strengthen your glutes and perform whole body integrated exercises preferentially led by a pre & post natal expert.

And finally, if in doubt, get in the pool for some weight off your feet and relax!

References

  1. Pennick V, Liddle SD. Interventions for preventing and treating pelvic and back pain in pregnancy. Cochrane Database Syst Rev 2013(CD0011):1-100.
  2. Sanabria‐Martínez G et al. Effectiveness of physical activity interventions on preventing gestational diabetes mellitus and excessive maternal weight gain: a meta‐analysis. BJOG 2015;122(9):1167-74.
  3. Price BB et al. Exercise in pregnancy: effect on fitness and obstetric outcomes-a randomized trial. Med Sci Sports Exerc 2012;44(12):2263-9.
  4. Domenjoz I et al. Effect of physical activity during pregnancy on mode of delivery. Am J Obstet Gynecol 2014;211(4):401.e1-e11.
  5. Gaston A, Prapavessis H. Tired, moody and pregnant? Exercise may be the answer. Psychol Health 2013;28(12):1353-69.
  6. Robledo-Colonia AF et al. Aerobic exercise training during pregnancy reduces depressive symptoms in nulliparous women: a randomised trial. J Physiother 2012;58(1):9-15.
  7. Perales M et al. Benefits of aerobic or resistance training during pregnancy on maternal health and perinatal outcomes: A systematic review. Early Hum Dev 2016;94:43-8..
  8. Shi W et al. Epidemiology and risk factors of functional constipation in pregnant women. PloS one 2015;10(7):e0133521
  9. Gaston A, Prapavessis H. Tired, moody and pregnant? Exercise may be the answer. Psychol Health 2013;28(12):1353-69.
  10. Barakata et al. Exercise during pregnancy is associated with a shorter duration of labor. A randomized clinical trial 2018, 224 33-40
  11. May LE et al. Aerobic exercise during pregnancy influences fetal cardiac autonomic control of heart rate and heart rate variability. Early Hum Dev 2010;86(4):213-7.
  12. Bisson M et al. Physical activity volumes during pregnancy: A systematic review and meta-analysis of observational studies assessing the association with infant’s birth weight. AJP Reports 2016;6(02):e170-e97.
  13. Labonte-Lemoyne E et al. Exercise during pregnancy enhances cerebral maturation in the newborn: A randomized controlled trial. J Clin Exp Neuropsychol 2016:1-8.
  14. Muktabhant B et al. Diet or exercise, or both, for preventing excessive weight gain in pregnancy. Cochrane Database Syst Rev 2015 Jun 15;(6):CD007145.
  15. Marques AH, Bjorke-Monsen AL, Teixeira AL, Silverman MN. Maternal stress, nutrition and physical activity: impact on immune function, CNS development and psychopathology. Brain Research. 2015;1617:28–46

Featured photo credit: Jernej Graj via unsplash.com

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Camilla Dempster

A prenatal/postnatal expert who teaches women to ditch the binge/restrict/guilt cycle around their body, food and exercise.

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Last Updated on May 15, 2019

How to Tap Into the Power of Positivity

How to Tap Into the Power of Positivity

As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

“Happiness cannot come from without, it comes from within.” – Helen Keller

When we are still children, our thoughts seem to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

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Just imagine then how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power! We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities. We’ll never ask that person we like out on a date because we always think we’re not good enough.

We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb. We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits. We’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head.

But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

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So…how exactly are we to achieve that?

It’s not as hard as it may seem; you just have to practice, practice, practice. Here are a few ideas on how you can get started.

1. Learn to substitute every negative thought with a positive one.

Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

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2. See the positive side of every situation, even when you are surrounded by pure negativity.

This one is a bit harder to put into practice, which does not mean it’s impossible.

You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty. If you seek it, you will find it.

3. At least once a day, take a moment and think of 5 things you are grateful for.

This will lighten your mood and give you some perspective of what is really important in life and how many blessings surround you already.

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4. Change the mental images you allow to enter your mind.

How you see yourself and your surroundings make a huge difference to your thinking. It is like watching a DVD that saddens and frustrates you, completely pulling you down. Eject that old DVD, throw it away and insert a new, better, more hopeful one instead.

So, instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

And remember: You are (or will become) what you think you are. This is reason enough to be proactive about whatever is going on in your head.

Featured photo credit: Kyaw Tun via unsplash.com

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