Recently a good friend (and a client) of mine proudly announced she was expecting little one. This of course is great news for all the right reasons but it should change the way you exercise, and I don’t mean stop it all together.

You may not feel like running a marathon, most women benefit greatly from exercising throughout their pregnancies. But during that time, you'll need to discuss your exercise plans with your doctor or other health care provider early on and make a few adjustments to your normal exercise routine. The level of exercise recommended will depend, in part, on your level of pre-pregnancy fitness.

The Benefits of Exercise
Though you may not always feel like doing it, exercise during pregnancy is an important habit to get into. In fact, maintaining your health through exercise can be just as beneficial as following a nutritious pregnancy diet. Exercise can do so much for our bodies, like boosting our energy, increasing our muscle tone, and helping us to maintain a healthy weight. During pregnancy, exercise has the added benefit of relieving stress and helping you to manage those pregnancy symptoms.


Most of us have heard, time and time again, about the benefits of exercise. Exercise can make you feel better, look better, and live longer. Exercise can help you to strengthen your muscles, manage your stress, and maintain your weight. But what help can exercise be during pregnancy?

Well, pregnancy exercise actually gives you all the benefits of regular exercise plus a little bit more. It can help you to manage all of those little things that come along with pregnancy, like nausea, weight gain, and stiff muscles. It can also increase your stamina, helping to prepare you for labor and delivery. Just 30 minutes of moderate exercise, three times a week, can do wonders, including:

• help balance your hormones
• lessen your morning sickness
• relieve stress
• prevent or manage gestational diabetes
• assist with regular sleep
• prevent wear and tear on your joints
• relieve backaches and improve your posture
• prepare you and your body for birth

If you've already been exercising, talk to your doctor about continuing your regular program. He or she may want you to modify your workout and decrease the intensity. If you're the aforementioned couch potato, plan on consistent cardio exercise (walking, swimming, etc.) at least three times a week for 20 or 30 minutes. Don't push yourself to the extreme.

Your pulse rate should not be above 140 beats per minute at any time during your walk." If you don't have a heart rate monitor, use the 'talk test.' Make sure you can carry on a conversation without gasping for air. Don't forget to bring water with you and drink it often and try to avoid walking when it is extremely hot and humid outside. Comfort is everything (particularly during pregnancy) so wear loose-fitting clothing.

What about weight training?
If you've been lifting weights, you can probably continue with your program (ask your doctor!) but you may have to lift lighter weights since you could strain your joints. When lifting, make sure that you don't hold your breath, ease up on the weights as you progress through your pregnancy and consider using machines during your last trimester. Also, try to avoid any jumping or jarring movements. Your main goal during pregnancy is to maintain your health, not make dramatic strength gains or muscle mass, so take it easy!

Working with a Personal Trainer will ensure you exercise correctly and to the very best of your abilities, but don’t think it’s not going to be a challenge!

When to Stop
When you're exercising, be constantly aware of how you feel. You should stop immediately if you experience dizziness, faintness, headaches, bleeding, pain or shortness of breath. If you have any of these problems, stop and call your doctor!



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