It's hard enough to get off the couch on a normal day, let alone when you're feeling bloated, and craving nothing but ice cream. Here to help us stay active during our pregnancy is Leah Epstein, founder of Equilibrium Lifestyle Management.
I'm Pregnant! How can I stay active during the next 9 months?
First of all, congratulations! What an exciting time this is, as you begin one of life’s most amazing journeys. Your plan to continue exercising during your pregnancy is a very important decision few moms-to-be even consider. There are a few things we recommend that you keep in mind:
Consult with your family doctor or OBGYN (Obstetrical Gynecologist) before commencing or continuing any exercise program.- Share all relevant information regarding your current exercise program and which goals you feel are important for you to accomplish over the course of the next nine months.
- Consult with a certified personal trainer from a reputable company (ELM provides customized programs and specializes in the area of pre-natal fitness) to help you tailor your new workout accordingly.
- While there are many factors to consider during pregnancy, keeping tabs on how you feel as you transition from one trimester to the next is very important to your well-being.
Here are a few factors to consider:
If You Exercise Regularly
During the first trimester your body is undergoing some delicate biological changes. For this reason it is key not to over-heat or become overly fatigued, as the neural tube (the embryo’s precursor to the central nervous system, comprising the brain and spinal cord) is forming. To protect yourself, keep exercise to a moderate intensity. This will help you assess the ongoing changes occurring inside your body.
If You Are a Beginner
Note: If you haven’t trained for some time, this is NOT the time to start a new exercise routine or increase intensity.
Once you enter the second trimester and you’ve been given the go-ahead from your doctor, you can then start to exercise with a little more frequency. Training with free- weights is OK for women who have been working out regularly for six months prior to pregnancy, but only if they’re light.
To start off, we recommend regular sessions of walking at a moderate pace, ranging from 20-60 minutes each outing. Ensuring that the intensity isn’t too high in the beginning will give muscles time to adjust. It will also keep your heart rate elevated for the amount of time required to keep your metabolism sparked to effectively burn calories.
Choosing the Right Weight
To find the proper weight to use, choose one to start with that you’re able to complete three sets of 12-15 reps without too much effort or strain. In addition, the best scenario to maximize results would be to incorporate 3-4 days of activity into your schedule. Remember, drink plenty of water and eat an hour or so before each activity to be properly hydrated and equipped with a good supply of energy.
Physiological Factors
There are factors to be aware of that occur throughout pregnancy affecting the stability of joints in the body. However, when paid attention to, exercise can still continue. One such occurrence is the production of relaxin. Present only during pregnancy (although unclear why), it is believed that it aids the function of ligaments and fibro cartilage in preparation for birth. Therefore, extra care should be taken to protect joints during weight training and stretching. Another factor to consider is that during pregnancy a woman’s resting metabolic rate increases by approximately 10-15%. This results in an additional 390 cal extra per day being needed to meet the requirements to support healthy growth.
Leah Epstein is the founder of Equilibrium Lifestyle Management, a network of lifestyle managers that provides individuals with the tools to organize their life in a healthier, happier and more balanced way. ELM managers work with clients in their home, office, fitness centres and even in cottage country.