Exercising Safely During Pregnancy: Why One Size Doesn’t Fit All
Many women assume that all fitness professionals are equipped to guide them through exercise during pregnancy and the postnatal period. However, the standard fitness qualifications offer very little information about pregnancy and next to none for postnatal care. This is why it's crucial to ask your trainer about the extra qualifications they've completed—the power is in your hands to choose someone qualified to support you through these unique phases.
Why Exercise During Pregnancy is Important
Maintaining an active lifestyle during pregnancy can provide many benefits. Regular exercise can help manage weight gain, boost mood, and reduce the risk of pregnancy-related complications such as gestational diabetes or preeclampsia. It also prepares your body for labour and helps speed up postnatal recovery.
However, it's crucial to understand how your body changes throughout pregnancy and how to modify your routine to suit those changes.
Here are 7 considerations when you are thinking of joining an exercise program when pregnant.
1. Consult Your Healthcare Provider
Before starting or continuing any exercise program during pregnancy, always check with your healthcare provider. They will consider your medical history and any pregnancy-related conditions that could affect your ability to exercise.
2. Work with a Qualified Fitness Professional
While it might be tempting to follow a generic pregnancy workout online, it's safer to have a fitness professional design a program tailored to you. Look for a trainer who has completed a Pre and Post Fitness Certification, ensuring they are equipped to work with your changing body and know how to keep you safe.
3 . Modify Your Routine Based on Your Starting Point
One of the most important things to remember when exercising during pregnancy is that there is no one-size-fits-all approach. Every pregnant body is different, and what feels right for one person might not be suitable for another. Your pre-pregnancy fitness level plays a huge role in determining what type of exercise you should continue or begin during pregnancy.
We are constantly learning just how amazing the pregnant body is and what it can achieve. Take Serena Williams, for example—she famously competed in tennis while pregnant, showing the incredible potential of an active pregnancy. Similarly, Olympic athletes have continued high levels of physical activity well into their pregnancies, defying old-school thinking about exercise limits.
That said, your routine should be tailored to your individual body, fitness level, and any medical advice you've received. If you were highly active before pregnancy, you may be able to maintain a lot of your fitness routine with some modifications. For those new to exercise, starting slow with low-impact activities like walking, swimming, or prenatal yoga is a great way to safely stay active.
Instead of simply "listening to your body," which can be vague advice, try to work with a fitness professional who can assess your starting point and design a program specific to your needs. They will take into account your current fitness level, any medical considerations, and how your pregnancy progresses. This can help you stay strong and active while protecting both your health and your baby's.
4. Understanding Intensity: It's More Than Just Heart Rate
Many pregnant people worry about raising their heart rate too high during exercise, but once again, this depends on your starting fitness level, which trimester you're in, and what else is going on with your body. A higher heart rate may be perfectly safe for someone who's been highly active before pregnancy. However, it's important for those new to exercise to be more cautious.
The talk test is a simple and effective way to keep track of intensity. You're likely in a safe zone if you can maintain a conversation while exercising. If you struggle to speak or catch your breath, it's time to ease off. This method helps ensure you're working within safe limits, no matter what stage of pregnancy you're in.
5. Focus on Core and Pelvic Floor Health
During pregnancy, it's not just about strengthening your pelvic floor but also understanding how to both contract and relax those muscles. Proper pelvic floor health can help prevent pregnancy-related issues like pelvic floor dysfunction or diastasis recti (abdominal separation). Contracting and relaxing these muscles can support your body through pregnancy, labour, and recovery.
If all of this sounds like a mystery to you, it's a good idea to seek out a pelvic health physiotherapist (also known as a women's health physio). Look for someone who has completed post-graduate training in this area, as they can provide tailored advice and exercises to help you navigate this important aspect of pregnancy wellness.
6. Stay Hydrated and Avoid Overheating
It's essential to stay hydrated during pregnancy, especially when you're exercising. Overheating is another concern, so ensure you exercise in a cool environment and avoid hot yoga or any exercise that raises your body temperature too much.
7 .Don't Push Through Pain
Pain is a sign that something isn't right. If you experience discomfort, stop exercising and consult your healthcare provider. Common warning signs to look out for include dizziness, shortness of breath, chest pain, contractions, or vaginal bleeding.
Final Thoughts: Tailor Your Routine with Professional Support
Exercise during pregnancy can be beneficial, but safety should always come first. Remember, the standard fitness qualifications offer minimal information on pregnancy and almost nothing on postnatal care, so it's essential to ask your trainer about their specific certifications. The power is in your hands to choose someone who has gone the extra mile to be qualified to guide you through pregnancy safely.
Anout the Author
Mish Wright is the Head of Education at Women’s Fitness Education an RTO that delivers Certificates III and IV in Fitness. This curriculum uniquely incorporates her four women’s health courses, which are sold in five countries and offer professional development points. These courses have been completed by thousands of fitness professionals worldwide. Mish’s work has earned her multiple accolades, including Educator of the Year in New Zealand (2023) and Australia (2021), and the prestigious Fuel Woman of the Year award for her advocacy for women's health in the fitness industry (2024).
Her mission is to close the gaps in traditional fitness education and ensure that professionals are equipped to support women through every stage of life.