Be safe and sensible

Check out my blog post about monitoring exercise intensity

Here are some points about exercising safely and sensibly during pregnancy:

  • Avoid overheating
  • Eat before and after exercise, (a snack, not a 3 course meal) around an hour either side should do it
  • Wear a good bra and trainers when you are working out
  • Be aware of running conditions – look after your personal safety and avoid rough or hilly terrain
  • Avoid laying on your back or front for extended periods after trimester 1
  • Avoid plyometric or very high intensity moves (remember the talk test; you should be able to hold a conversation while exercising)
  • Avoid twisting, turning and fancy footwork later in your pregnancy
  • Steer clear of contact sports
  • It’s complete nonsense that you shouldn’t lift your arms above your head in pregnancy
  • Running is probably ok if you have always been a runner
  • Your pre-pregnancy exercise and fitness levels will determine what level you can exercise at
  • No sit-up type exercises after trimester 1, work your core instead though
  • Dont take up drastically different new activities that really challenge you physically
  • When working out with weights – use slow and controlled movements, 10-20 reps and no really heavy weights
  • Remember your pelvic floor exercises (even if you are having a c-section)
  • Adapt your exercise plan as your pregnancy progresses
  • Warm up and cool down gradually
  • Stretch the muscles you used in your workout
  • Tell your instructor if you are still going to fitness classes (fine if you are!)
  • Don’t do any exercises that require a wide leg stance if you have bad pelvic pain
  • Try to maintain a good posture (all the time!)
  • Try not to exercise on all 4’s after around 20 weeks if you have any wrist problems.
  • Stay well hydrated
  • Take care not to overstretch; relaxin makes your joints more prone to injury

Lots more advice and safe exercises in the 3-Plan and in PregnancyFit 250