Posts Tagged ‘Prenatal workouts’

Check with the Doc

Most women have already done this, but if you haven’t… STOP what you’re doing and have a specific conversation and bring up the topic of exercise with your doctor at your next visit BEFORE proceeding with your workouts. Safety and the safety of your baby always comes first.

The general rule of thumb is in your first trimester it’s safe to continue exercising at the same level as you were before becoming pregnant while eliminating heavy weight and high impact exercises. If you’re a beginner to exercise at this point in your life, HIT is not the way to go. Your doctor will have much better recommendations based upon your state of health and any pre-existing conditions you may have. He or she will also be able to give you specific nutrition advice now that you are eating for two.

Listen to Your Body

During pregnancy your heart is forced to pump 50% more blood than it usually does, meaning the strain on your body is significantly increased without obvious outward signs. Part of this increased heart work is due to the fact your body requires a lot more oxygen. The first step is to reduce your intensity and focus on a comfortable, sustained pace. If you’re constantly out of breath or struggling to maintain your pace, don’t be afraid to take a break until you feel comfortable to continue. As your body undergoes constant change and your hormone levels constantly fluctuate, your diet needs will continue to increase. Don’t expect every week to be the same because it probably won’t.

 Adjust As You Go Along

Certain exercises have to be eliminated from your routine. Impact movements such as sprawls, BURPEES, jumps with knee tucks are the obvious movements that have to go. Core adjustments are also necessary as your lower abdomen bears extra weight and your pregnancy further develops.

WebMD has a great list of exercises to avoid during pregnancy.

The Mayo Clinic has put together a great list of exercise alternatives and adjustments that will allow you to complete workouts and continue your routine at a safe level.

If nothing else, extra low intensity cardio such as swimming, cycling, and walking will benefit both you and your baby.


More than most health conditions, pregnancy requires specific ongoing attention to your routine and diet as your body undergoes drastic changes. It’s proven over and over that exercise during pregnancy is beneficial for you and your developing baby, so continue to work and reap the rewards but make sure you consult a doctor, listen to your body and put your safety first.