I am pregnant! Now what?

10 useful tips on how to stay fit and healthy during pregnancy as an athlete (or wanna-be)

If you just found out that you are pregnant, along with all the feelings and emotions this will bring up, you will ask yourself so many questions!

One of those questions, if you are an athlete, is going to be about your exercise routine. Or maybe you have not been physically active, but because you found out you are pregnant, you want to pursue a healthy lifestyle and introduce some form of exercise to your schedule.

There is so much conflicting information out there that it's easy to get confused and not know what to do, even after spending time during some research. So it is essential to find support from trained professionals to navigate this delicate time and stay healthy.

Here's a quick spill:

Pregnant women who have regularly engaged in high-intensity aerobic exercise or are highly active can continue with their regular program at first, as long as they feel well and have been cleared by their practitioner/OBGYN.

For sedentary women or athletes that come from rest or bed rest, as long as their doctor has cleared them, they can start with low volumes and intensities and slowly build up.

Work with a professional who can help you safely navigate exercise during this delicate phase. Exercising during pregnancy is great, but there are a few essential things to keep in mind, and you will need to modify your sessions, routines, and exercises appropriately.

If pain or discomfort occurs during exercise, stop that exercise or the session immediately. It can be due to various factors, from inappropriate exercise to poor technique to fatigue and the need for rest.

10 TIPS:

1. Ask your practitioner to be cleared for exercise. There is plenty of evidence that physical activity won't harm your pregnancy, but there are a few cases where your OBGYN might advise you otherwise. Don't be afraid to ask your doctor to clarify the recommendations.

2. Do not exhaust yourself. Pregnancy is going to be a long Base-Phase of sorts. The intensity of your workouts will stay aerobic, and you should be able to hold on to a conversation at all times as you exercise.

3. Ditch HR Zones and train by RPE. Your HR during pregnancy will naturally increase due to the added work your body and cardiovascular system are enduring, so your old zones will not be as relevant during this time. It's way better to go by RPE and gauge your efforts to keep you from getting out of breath. HRV will be naturally lower as well. It is still great data to keep track of your general well-being and fatigue, but the readings have to consider your new status.

4. Every trimester is different regardings which exercise you can safely do and your energy levels. Avoid strict schedules/programs, as you never know when you'll feel more up to exercise. Do not panic, and be compassionate with yourself. Indulge in an extra nap if you can, and your body is asking you.

5. Ensure that your coach, personal trainer, and fitness instructor know about your pregnancy from the get-go and how many weeks you are. Ask if they are qualified to work with you during pregnancy or find someone that is.

6. Any amount of exercise is better than nothing. Unless your doctor puts you on strict bed rest, there are things you can do to stay healthy and maintain fitness, even when you are too tired and want to sleep. Shoot for a 30-60 minutes walk a day. But even just 5 minutes are great. If your doctor advises you for modified bed rest or restricted activity, there are still simple routines that you can follow to keep your blood flowing and moving within the limitations you have been given. Follow me for more on these.

7. Avoid exercising in hot weather. It can easily mess with your blood pressure, make you faint, and it's easier to get dehydrated.

8. Drink plenty of fluids. During pregnancy, it is as if you are in for an endurance session that lasts all day, every day. Remember that you are hydrating yourself and your baby, and your body is working extra hard all the time. Drink at least 2.5 liters of water daily, and avoid sugary drinks.

9. Avoid exercise with a risk of falling and contact sports where you can be hit. Contact sports should be avoided, as well as diving and any sport at high falling risk. If you are a cyclist or triathlete, your doctor might tell you that riding is still fine, although avoid dirt and trails (for bumps and vibrations) and keep it to safe paved roads. Your indoor trainer works wonders here. And the pool is your best friend for the next few months. Ideally, this is not the time to pick up a new sport. Stick with what you are comfortable doing. And remember that walking is good for everyone!

10. After 16 weeks, avoid lying on your back. Your growing bump could add pressure to your abdominal arteries, making you breathless and potentially limiting blood flow to the placenta. Appropriate modifications to some exercises are a must to train safely.

(Disclaimer: this article or video is for educational purposes only and not intended as medical advice. If you are experiencing an injury or status related to the topics discussed in this article or video, please consult with your health practitioner.)