Prenatal Fitness- Are Your Workouts Right For You?
If you’re exercising while pregnant, AWESOME!!! This is one of the best times to be taking care of your body and staying active. Not only does regular exercise help your body prepare for labor and manage weight gain but the routine of exercise helps set you up for success in your recovery and transition into an active, healthy motherhood. I’ve met some moms who are not as active as they want to be because they don’t know what is okay to do during pregnancy or how to know if it’s okay for them and when to modify. That is not unwise, but if you are one of those unsure moms, keep reading! This post will equip you with knowledge to boost your confidence and exercise know-how to staying active during your pregnancy.
*Reminder: Always make sure you have your doctor’s approval before starting any fitness routine while pregnant, and all information in this post and blog are intended for educational purposes only and not as a diagnosis or prescription. The information here should not be used in place of seeking medical advice or treatment.
There are a lot of prenatal fitness questions related to what workouts we should do and it can be confusing. Rest assured there is definitely more than one “right” answer, which is a GOOD THING but how do you know if your workouts are right for you?
Here are 5 questions you can ask yourself to help you know if what you’re doing is right for you.
Do I enjoy it?
Your workout should be something you enjoy and look forward to doing! Fitness is fun! If you’re dreading it, consider switching it up to a different style, a different setting or even a different time of day. Maybe try inviting a supportive friend along too.
Am I exhausted more than an hour after I finish?
It’s normal to be more tired during pregnancy, but if you can’t get off the couch more than an hour after your workout, that’s a sign you might be doing too much in your workouts. It doesn’t mean you’re weak. Acknowledging fatigue is humbling for many of us but growing a baby takes a lot of work we can’t see from the outside and we can honor our bodies by adjusting our limits.
Do I have pain during or after my workout?
Pain during any workout is not normal but especially not something you want during pregnancy workouts. The pregnancy hormones soften our joints and that can be cause discomfort during exercises we used to do without problem. Listen to your body. If something feels uncomfortable, there’s no reason to push through right now when almost every exercise has multiple variations that might feel better.
There are some warning signs that should not be ignored while exercising. They are published by The American College of Obstetricians and Gynecologists (ACOG) that should you experience them, you should STOP and call your doctor. You can check them out here.
Is there a ridge that pops up down my midline during any of the exercises?
This is one area of your body to keep an eye on during your prenatal and postnatal exercises. The ridge rising along your linea alba is a sign you’re not managing the pressure inside your abdominals effectively during that move. You want to pay attention to this because minimizing the ridge can help reduce diastasis recti and help your abdominals return to normal post-partum not to mention help you reduce injury, incontinence improve long-term strength and speed, if that’s your thing! Sometimes pregnancy exposes function issues we’ve had before without knowing they were there!
Does my workout make me feel confident in my body going into delivery?
Your workouts are doing a good job when you feel not only confident and proud of your body but prepared to go into delivery. You don’t have to love every inch of the way you look every day all the time (who does?) but pay attention to how you feel most of the time. If you’re not feeling prepared, ask yourself, does your prenatal workout program includes a mix of cardio training, strength training and labor training? Sometimes we have a hunch that something’s missing and that’s where working with a coach who specializes in prenatal training can help.
I hope learning this relaxes some of your concerns and you’re reading to get moving! If you have specific questions about your workouts, I’d love to chat with you. There is nothing more I love than helping mamas feel confident and healthy! :) Please request a free consultation using the link at the bottom and I’ll be in touch soon.