Training While Pregnant
Pregnancy is an incredible journey, transforming your body in amazing ways. As a health and fitness centre, we often see two common scenarios when it comes to exercise during this very special time in your life: some expectant mothers might be pushing themselves too hard, while others, out of caution or confusion, stop moving almost entirely. We're here to tell you that finding a safe, balanced approach to fitness throughout your pregnancy is not only possible but highly beneficial for both you and your baby. In Norway, we are lucky enough to have great equal rights opportunities, but let's face it ladies, we all know who makes all the people!
First and foremost, the golden rule of prenatal exercise is constant communication with your healthcare provider. Your doctor or midwife is your primary guide. Always keep them updated on your fitness routine, and be sure to discuss any new exercises or changes in intensity. They know your individual health history and can provide personalised advice to ensure your safety.
Let's get one thing clear: pregnancy is not the time to embark on a quest for a new personal best, try to lose weight, or build significant muscle mass. This phase is about maintenance, comfort, and preparing your body for the incredible journey ahead. Pushing yourself to exhaustion can divert essential energy and resources away from your developing baby. Instead, focus on maintaining your fitness levels, managing discomforts, and promoting overall well-being.
The right exercise during pregnancy is truly a gift for both the new mummy-to-be and the shiny new human she's creating! The benefits of a pregnancy-based exercise routine include improved mood, better sleep, reduced back pain, decreased risk of gestational diabetes, and enhanced stamina for labour. For your baby, studies suggest maternal exercise can contribute to a healthier birth weight and even improved cardiovascular health in childhood.
Now, that doesn't mean waking up seven and a half months pregnant, glancing in the mirror, deciding you "look fat," and then heading straight for the Olympic powerlifting platform. That
would definitely not be one of your best ideas! Instead, think gentle, effective movement. Light work on an elliptical machine, or one of our therapeutic yoga classes would be a far more supportive and beneficial choice. Once, I literally heard a young man say to a pregnant lady on an elliptical machine, "Why are you doing cardio?" I spoke up and said, "Why don't you try 20
hours of labour with no gas tank and see how that goes? She is right where she is supposed to be!"
The type and intensity of training should evolve with your pregnancy. What feels safe and beneficial at six weeks pregnant (when you might still be doing many of your pre-pregnancy exercises, with modifications) is very different from appropriate activity at seven months. As your body changes, so too should your routine. In the first trimester, you might focus on maintaining your usual activity levels, avoiding overheating. In the second trimester, as your belly grows, low-impact activities become more important, and you'll need to modify exercises that involve lying flat on your back or put pressure on your abdomen. By the third trimester, activities like walking, swimming, prenatal yoga, and gentle stretching are often the most comfortable and beneficial. Listen to your body; it will send clear signals. If something causes pain or discomfort, stop immediately.
As you approach your due date, typically in the last few weeks of pregnancy, the focus shifts even more towards gentle movement, light stretching, and relaxation. High-impact exercises, heavy lifting, or anything that causes jarring movements should be avoided. This is a time to conserve energy, prepare for labour, and embrace the final stages of your pregnancy with calm and comfortable movement.
At our centre, we have a team of qualified instructors, and even medical staff who can guide you through every stage of your pregnancy fitness journey. We understand the nuances of prenatal exercise and are here to help you navigate this period safely, confidently, and joyfully. Remember, staying active throughout your pregnancy is about nurturing your body and preparing for a healthy future for you and your new little one.
Consider your pregnancy training as preparing for your very own 'Baby Olympics' – with
categories like 'Stamina for Labour,' 'Strength for Carrying,' and 'Flexibility for Post-Baby
Cuddles.' You're a champion in the making, now let's get you in prime condition for the main event!
Chris;)
