Here is a set of 12 simple guidelines to get you started on your exercise program during your pregnancy.

Remember to always get your doctor’s or midwife’s OK before you start any new exercise program.

Some guidelines that should be followed when you are going to exercise during pregnancy

1. An hour before exercise, eat a snack of healthy protein and healthy carbs. That doesn’t mean eat three cookies! Eat complex carbs, those that will give a slow release of energy, such as wholegrains and healthy proteins. Unsweetened yogurt with some berries added for sweetness, a small smoothie if your stomach is happy with this. Eat some healthy nuts that have been roasted, some seeds and dried fruit. Just a small amount that will help to boost your energy levels during your workout session.
2. Drink a cup of water for every 15 minutes of exercise. This is in addition to your normal fluid intake.
3. Do not exercise for longer than 50 to 60 minutes. Have a good flexibility and stretch session at the end of your workout plus some relaxation time.
4. Try to exercise 3-5 times a week, and keep as active as you are able to on other days. Try walking, playing with your children, housework (if you feel up to it), gardening, swimming etc.
5. Always exhale on the effort part of a move. You need to breath to get oxygen to your baby. Never hold your breath!!
6. You body is smart, so listen to it! Do only what is comfortable for you that day. There is no one size fits all for pregnancy exercise. You will get more tired on some days than others. Makes sure you listen to your body when it tells you it is too tired to exercise. Also, remember, gentle exercise may well make you feel more energized and able to cope.
7. If you are just beginning exercise, learn to breathe correctly from the diaphragm.
8. Each trimester, your body changes the way it reacts to exercise as it changes. Therefore, make sure you use an appropriate exercise regime suitable to your stage of pregnancy.ie. Ti, T2 or T3
9. Try to be consistent with your exercise, rather than doing it sporadically. Consistent effort gives consistent results; haphazard workouts will give haphazard results!
10. If diastasis recti occurs; avoid doing twisting movements and crunches. Your exercises will need to be modified.
11. If you have a moderate exercise routine, keep it up. Beginners should not go hard out, and regular hard out exercisers can keep up the pace for a while, but reduce the intensity as the pregnancy proceeds.
12. No contact sports of any kind!

Referenced from: How to Exercise when you’re Expecting

by Lindsay Brin, C.P.T., B.S.E.

If you are looking for an exercise class just for pregnancy, then contact Jane at Momentum Fitness to find out more about our new pregnancy program.