Pregnancy very quickly alters both your proportions and body weight. It can happen so fast that some women don’t stop to adapt to these new changes. When it comes to working out, some of your usual exercises may no longer feel comfortable, but there are many ways to exercise while minding your new center of gravity.
Can I still run?
If you’ve been an active runner and don’t feel like stopping now, you’ll be glad to know that numerous studies have shown that running does not lead to premature birth or complications during labor [1]. The load on your musculoskeletal system will increase as pregnancy advances and may prove to be too much, so listen to your body.
If running becomes uncomfortable, you can switch to brisk walking as there is less impact on your joints. Walking is highly recommended at any stage of pregnancy at whichever pace and for as long as you are comfortable with.
Can I swim?
Swimming is an amazing activity for pregnant women! It relieves stress on the lower back and trains your breathing, which prepares you for labor [2]. Make sure to check your technique, keeping your spine in line and lowering your head into the water. You can also take a prenatal aqua fitness class.
If I did strength training before pregnancy and in the first trimester, can I keep doing it?
If you did strength training before pregnancy, then in the absence of any complications, you should be able to continue [3]. However, you will need to adjust how much you are lifting and your form to keep safe, so talk to a personal trainer about it.
Can I do sit-ups and other ab workouts?
The abs are a complex set of muscles that do a lot of important work for your body when you are pregnant (and when you are not!). For now, your best bet is to concentrate on exercises that improve your balance and coordination; they will keep your core strong for labor and help you recover your abdominal strength faster after childbirth.
What about pushups?
You can do pushups almost until the end of pregnancy. When your stomach starts getting in the way, choose a higher support option, such as a firm table, a ledge, or a window sill.
If I have exercised my whole life, do I need to switch to special exercises during pregnancy?
You don’t necessarily have to do special pregnancy exercises while expecting, but it’s important to talk to your doctor and a personal trainer so you can make an informed decision as to which kind of exercises are safe for you at this time [3].
