Is exercise safe prenatal?
Exercise is not only safe in the prenatal window it is encouraged. I would caveat that and say make sure you have been signed off by your doctor before participating in an exercise routine but for most people they should be able to continue training through pregnancy as long as they feel they can and with some slight modifications during.
The main idea behind training during pregnancy is maintenance, we are not looking to push PBs every week, but to maintain our strength and fitness levels as best we can. Working on strengthening our posture is also super important at this time as our changing body shapes and the shifting weight can create injuries/discomfort for many women, so helping to strengthen our back can help prepare us for that increased load.
If you were training 4 days a week before getting pregnant there is no reason you can’t continue to do 4 session a week once you are pregnant. In the first trimester apart from an increase in nausea possibly preventing your adherence to your normal gym routine there are only a few things you need to change.
In the first trimester because of the release of relaxin in your body this will have impacted your stability and increased your risk of injury. Avoid doing any quick movements or quick changes in direction. Also given that joints are significantly more lax during pregnancy, a higher repetition range is recommended using an intensity of less than 70% of your 1RM so 10 repetitions or more per set. This may decrease joint-related stress and hence reduce the prospect of injury.
It is also important to avoid exercising in the high heat as heat risk is real during pregnancy, as is dehydration. Drink plenty of fluids, wear loose-fitting clothing and make sure the training environment is cool and well ventilated.
Make sure to avoid the Valsalva manoeuvre (where you forcibly exhale while keeping your nose and mouth shut to lift heavy). It places too much pressure on the abdominal cavity and can cause unsafe changes in blood pressure. Also avoid full sit-ups and any exercises that involve quick rotation or side bending. The focus should be on the deeper core muscles.
And remember to be cautious when standing up/getting up. The increase in blood volume and the weight of the uterus on the blood vessels, can reduce blood pressure increasing dizziness/ feeling faint.
After the first trimester you want to avoid any supine (lying on your back) exercises as it can press on a major vein – the vena cava. This can decrease cardiac output and result in orthostatic hypotension. With this in mind – and as your pregnancy progresses into the second trimester – it might be best to take a seat to lift weights.
Standing for too long during a workout could cause blood to pool in your legs and make it more difficult to keep good posture as your bump will alter your centre of gravity.
As our weight changes and the bump begins to grow this can make the execution of many exercises difficult or impossible to perform. And therefore adjustments will need to be made. We Want to avoid putting any pressure on the stomach or any exercises that may accidentally hit the stomach. A seated cable row for example could now be performed single arm or with a rope attachment to work around the growing baby bump.
Finally avoid overhead lifting exercises. Postural changes can place excessive stress on the lower back, and overhead movements tend to exacerbate lumbar stresses. The only point to note is remember your Kegels. These are an essential tool in a pregnant woman’s arsenal and should not be forgotten. Strengthening the pelvic floor is essential as this works to support the reproductive organs and control bladder and bowel function. Strong pelvic floor muscles can also help delay or prevent pelvic organ prolapse and can also help you avoid symptoms such as stress and urge incontinence that can
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