How to exercise safely when you are pregnant

Women need to know more about their bodies during pregnancy so they can be more comfortable exercising.there are a few things to remember

The other day I was about to buy the cutest workout leggings until I realized they were maternity workout leggings. I stopped dead in my truck – this was exciting!A few years ago when I was pregnant with my son maternity her leggings were nowhere to be found. I bought the XL leggings and had to pray that they didn’t irritably slide down my stomach with every move. Not only maternity leggings, but cute animal prints too. If there was ever a sign the fitness industry was changing, this was it.

Also read: Want to exercise during pregnancy?shatter the myth

It’s almost time. Not just clothes. For a long time, fitness programs were for men, and women were only given modified men’s programs. It was assumed that the only differences between males and females were size and strength. It doesn’t take into account how a woman’s body responds to a training program through changes in her menstrual cycle or metabolic needs. bottom.

Slowly, I saw this change. Women have embraced their fitness journey and accepted that pregnancy is part of it. Whether this is because pregnant female athletes are leading the conversation, or because women don’t want to give up their favorite workouts during pregnancy, we are women at this unique time in our lives. Thank you and we are starting to support better.As an industry, we are working with gynecologists, physical therapists, personal trainers and nutritionists to better understand how women’s bodies change And we understand how years of workout guidance can be adapted to keep women healthy and strong.

Last year’s pregnancy guidelines are useless, so this change won’t happen anytime soon. I know because I’ve used them on myself and other clients. You should consult your doctor before starting any program (it is imperative to do, of course). Do not engage in sports that are dangerous or get too hot.

There are two types of women who get pregnant, so general guidelines don’t help. One is someone who does little or no physical activity but is keen to get in shape and have a healthy pregnancy. The second type is a woman who already trains moderately to hard and is trying to maintain her physical fitness during pregnancy. Although the goals of these two categories of exercise may be similar, she has different guidelines for the appropriate type and intensity of exercise. For example, starting a running girlfriend program while pregnant is not a wise move if you’ve only run on trains. Can pregnant women run? absolutely. But is it recommended for those who need proper technique and running experience? Probably not.

The second category, the avid athlete, has a range of skills at their disposal, but it can be difficult to switch mindsets during pregnancy. In today’s fitness industry, where fitness forms like Crossfit and HIIT are prevalent, instructors are constantly saying, ‘Pain is a benefit’ and ‘Work hard for your muscles’. These motivational tactics also encourage people to subconsciously or consciously put physical discomfort on the back burner and chalk it up to “normal” when it increases their risk of injury. When you’re pregnant, it can be difficult to switch the mindset surrounding your workouts to focus on being more conscious, attuned to your body, and adding proper rest and recovery to your program.

Also read: Should You Exercise During Pregnancy?

Both types of women need to listen to their body signs, but what they do at the gym is different. So when traditional pregnancy guidelines give the infinitely unhelpful advice to “listen to your body,” it makes me uneasy. Do they have the skills? It’s like sending them abroad and expecting them to translate street signs. As fitness professionals become more knowledgeable about their pregnant bodies in order to support their pregnant clients, they have an obligation to teach them the language their bodies speak to adjust their activities as needed.

Women need to know more about their bodies during pregnancy. That way, she can make her own decisions with peace of mind and be confident in her own moves. I’ve learned to move away from generalized lists of “exercises I can and can’t do” and teach my clients how an exercise should feel before, during, and after a session. Watching a light bulb light up and connect with a changing body is incredibly satisfying.

Here are some of my favorite ways to teach women how to tune into the physical symptoms of pregnancy.


The ACOG (American College of Obstetricians and Gynecologists) recommends 150 minutes of moderate-intensity exercise per week. But what is moderate pacing? Moderation has different meanings for different women. Some days of moderation during pregnancy feel infinitely more difficult than others. “Moderate” exercise usually means that your heart rate goes up and your breathing quickens, but you’re not completely out of breath to the point where you can’t talk.


Article from June 2019 on the BBC website Discover the limits of human endurance It was pointed out that the pregnant woman’s body operates at the upper end of human endurance. An easy way to avoid adding too much exercise to an already hard-working body is to plan her a 45-minute exercise session that includes proper warm-ups and cool-downs, leaving 30 minutes to work out. am. Also, plan rest days to allow your body to fully recover.


Exercise should not be painful. Any discomfort or pain before, during, or after exercise should be noted. Pain doesn’t mean you have to stop exercising altogether. Correcting posture and changing breathing patterns can often minimize pain. However, if that doesn’t work, you may need to temporarily replace the trigger exercises with something better suited to your body. Girls Gone StrongAn online resource for female-centered training, there are some great articles on modifying exercise during pregnancy to account for pain and discomfort. In one article, 5 Exercises to Avoid During Pregnancy, they talk about what to avoid. These include pain in the front or back of the pelvis, general hip or knee pain, and urine leakage.

Having a certified pre- and post-natal trainer or following a specially designed program with thoughtful modifications and education about the physical symptoms you may experience is important in this part of your fitness journey. They help you tune into your physical symptoms and offer modifications to help you if they don’t feel natural.

Jen Thomas is a Chennai based weight loss coach

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