Your 5 Don’ts During Pregnancy

Although doctors, midwives and other care givers have finally come to terms with the benefits of exercise and pregnancy and are actually prescribing exercise, many women still get mixed messages when it comes down to it.

Although I am not going to give you the full 411 on everything prenatal exercise (you’ll have to come to one of my seminars for that one), I will give you 5 absolutes when it comes to what to avoid when you become pregnant.

1. Don’t believe the hype! And I mean that by the most “current” full exercise guidelines for exercise and pregnancy were updated in 2001. That’s 10 years ago. So if you have an athlete, fitness enthusiast and sedentary person exercising at completely different levels, why put them in the same box now that they are pregnant?

2. Don’t stop doing what you are doing. Pregnancy is not an illness and should not be treated as such. Although the first trimester might make you feel that way, you need to try your best to keep moving. The BEST thing you can do for yourself (and your baby) is to continue doing what your body is already used to.

3. Don’t be afraid of the weight room! No disrespect, but anybody can do cardio and it’s great for your heart but you can’t forget your frame. Your body goes through enormous changes and the best way to compensate for all of them is to stay strong so you can stand tall (alleviate shoulder and back pain), carry around the extra weight load and look labour and delivery in the face like a warrior!

4. Don’t exercise lying flat on your back at 16-20 weeks gestation due to too much pressure on the vena cava. I give a broad range as the “guidelines” say 16, however I have come in contact with many other professionals lately who have said 20 weeks is perfectly safe. If you feel uncomfortable or nauseas, roll onto your side. I say, check with your doctor. Always good to be safe.

5. Don’t panic. Listen to your body and do what feels right. For me, if I didn’t go to the gym, I went crazy (pretty much the way I am today). Going to the gym was “my time” and kept me sane (especially when I felt like an alien had taken over my body. If it feels good, great. If it doesn’t, stop. Simple.

At the end of the day, exercising during pregnancy has changed and (thank goodness) has become a lot more liberal. Still unsure? Consult a medical practitioner you are comfortable with to get the all clear.