April 11th 2025
Listening to our body is always a priority but especially while pregnant. The body will tell you when something doesn’t feel right and that it is time to take a break or change positions. It is important to stay healthy and active during pregnancy but everyone is different and following doctors’ directives is best.
Some people who are active before they become pregnant can usually continue similar activities but they may need to modify certain exercises. It is not recommended to start a new fitness regiment while pregnant. However, if the doctor gives the green light, some gentle walks, lifting light weights or a gentle prenatal fitness class could be beneficial. If no prenatal classes are offered private lessons may be more beneficial.
Maintaining functional strength can help with the delivery, recovery and the early months of carrying a child. There are a few physical realities to keep in mind as the belly gets bigger and joints become more loose. There are no major modifications that need to made in the 1st trimester however fatigue and breast soreness may need to be factored in.
Here are some points to remember for the 2nd and 3rd trimesters:
- Any inverted positions (hips elevated) should be avoided after the 1st trimester
- Balancing may become more difficult as the body’s centre of gravity shifts.
- Lying on the back (and the right side) can compress a major vein which provides blood flow to the baby (the mother will likely feel dizzy/light-headed before any harm caused)
- Hormonal changes cause joint laxity so be careful not to hyper-extend joints and over stretch.
Functional training for the deep core by gently contracting and relaxing at the appropriate times during the exercises can help ensure that the pelvic and torso muscles don’t become too tight which can help with either type of delivery and the whole process before and after. While I don’t want to discourage people from staying physically active, people should watch out for bulging in the abdominals while doing abdominal work as it may contribute to Diastasis Reciti and some say that squats should be avoided during pregnancy because it can induce early labor. The main take-away is that everyone is different and prenatal activities should be based on doctor’s orders, guidelines and listening to the body.
Written by Katherine Murray
Photo credit Vesnaandjic
