I worked out off and on through out all three trimesters of pregnancy. From Yoga, to strength training, to walking, to biking I did alittle of everything. Working out made me feel strong and helped me deal with stress. In an effort to inform myself, I did lots of research on how much and what kinds of exercise are appropriate during pregnancy. This a list of loose guidelines that helped me stay active, but not over do it. It goes without saying, but I’ll say it anyway; I am not a doctor and I do recommend you consult your own doctor before engaging in physical activity.
Whistle while you work - you should be able to whistle, talk, sing, and/or breath comfortably while you are working out. During pregnancy the oxygen you breath is shared between you and your baby. You never want to get so out of breath, during a workout, that you can not speak. I remember taking spin classes throughout my pregnancy, and talking to myself the whole time. Luckily those rooms are so loud I don’t think anyone noticed. Consider going on a walk with a friend, so you can catch up and work out at the same time. Or play your favorite music while you work out and sing along.
Assess your goals- Why do you want to keep up your workout routine while pregnant? Truthfully. Set happy, healthy, realistic goals for yourself in regard to working out. Such as; I want do something healthy for myself and my baby. I want to love and appreciate all that my body is doing and can do. I want to feel better in my body. etc. Do only the activities and for the amount of time, where you feel like you are achieving these goals. Be especially careful if you are a competitive person, or have an extreme workout routine going into pregnancy. Pregnancy is not a time to push your limits!
Don’t listen to the instructor- Listen to your body! Even if you know that this teacher is incredibly knowledgeable about the ins and outs of prenatal anatomy, listen to your bodies cues. If it hurts: don’t do it. If it feel weird: back off. If you just don’t feel like it: skip it. Every individual pregnancy is different. With in one pregnancy, every day of pregnancy is different. Things you did yesterday, may not work today. An activity you can do today, may not feel good tomorrow. Remember that this time is temporary, so really learn to honor where ever you body is right now.
Stay fueled -Make sure to stay fuel and hydrate regularly, especially before, after, and during your workout. Moderate exercise can be a good way to regulate your blood sugar. However, the changes in your body during pregnancy and how you react to insulin can also make your blood sugar drop dangerously low if you do not give yourself appropriate fuel before and after you workout. Take it from me! I learned this lesson the hard way. In the beginning of my second trimester, after the fatigue and nausea of the first trimester was over, I began working out again. After a workout, I walked to my local grocery store to buy dinner and I passed out in the grocery store. Ironically, I standing in line to order a sandwich. Nice people in the store helped me get my sandwich and I was fine after eating, but the whole experience really made me realize that my body was not the same. Before being pregnant, I would have been fine to wait the 30 mins it took me to get to the store and buy food. I learned that day, while pregnant, I needed to have snacks available to eat right away after every workout.
Prioritize self-care- while the physical benefits of working out are well and good, the greatest gift that you can give yourself during this pregnancy is the gift of self-love and self-care. Learning to prioritize your health and wellbeing now during pregnancy is a habit that you can take with you into motherhood. A quote I really love and think is significant during the transition from pregnant woman to mother, whether it be your first of fifth child: "An empty lantern provides no light. Self-care is the fuel that allows it to shine vibrantly, lighting the way for others."