Undoubtedly, pregnancy is awkward. At first, you struggle to keep your food down. Later it’s buttoning your pants, getting out of bed, tying our shoes, climbing stairs… As time goes on, you feel more like a blowfish trying to navigate tight underwater quarters.
But what’s happening within your body is anything but awkward. It’s so carefully calculated. As our body becomes home to another it does wondrous and unexpected things to our circulatory, immune, respiratory systems and more.
At a cellular level, we become superwomen versions of ourselves. We become more efficient at transporting nutrients and eliminating toxins. Our blood volume and cardiac output increase by 40 percent. The alveoli in our lungs exchange oxygen and carbon dioxide more proficiently. And our endocrine system adapts to create and balance hormones that maintain optimal homeostasis within our bodies (a feat unto itself!) while architecting a new life within us.
A Unique Moment
All of this activity presents a unique opportunity in a woman’s life to build physical strength and endurance. Plus, our growing baby provides a built-in weight vest, adding half a pound of weight every one to two weeks. Our bodies naturally incline us toward fitness during pregnancy!
It makes sense when you think about the strength required for labor. Women train 6-12 months to run a marathon, which on average lasts less than five hours. A woman’s first labor typically lasts 12-24 hours, and yet physically “training” for this experience is an unusual concept.
Culturally, we’re encouraged to play it safe when it comes to exercise during pregnancy. There is never a more important time to be cautious, thoughtful and intentional with fitness than during pregnancy, but this doesn’t have to mean nine months of inactivity or low intensity movement.
The American College of Obstetricians and Gynecologists (ACOG) recommends at least 150 minutes of moderate-intensity aerobic activity every week for normal, healthy pregnancies. That’s 30 minutes of exercise five days a week (more time than many of us commit when we’re not lugging a belly around). There are immense benefits to exercise during pregnancy for you and your baby, too. Nonetheless, it’s important to discuss exercise with your doctor, especially if you’re high-risk.
How to Exercise During Pregnancy
Focusing on diaphragmatic breathing, pelvic floor activation and effective core engagement will build strength for your transforming body, while preparing you for labor and your postpartum days. This means breathing through your nose to inflate your abdomen with each inhale, and using your breath to activate your inner core as you move through your practice.
Jumping jacks and sprints may not be smart during pregnancy, but for many of us, our normal fitness regimen is safe to continue during pregnancy. You just have to ensure you’re activating your breath and core musculature in a manner that supports functional movement and birth. We’re often told to avoid crunches, planks and push-ups. This is sound advice if we’re not activating our core properly. But for those who are, you may be able to continue these movements safely without harming the integrity of your core, spine or other stabilizing muscles and joints.
Don’t hesitate to celebrate your magnificent body through a practice that strengthens you physically, mentally and spiritually. Just be sure to drink lots of water and take breaks! And train with someone who’s familiar with pregnancy and postpartum physiology.
References
Goodlatte J, Fit for Birth Pre and Post Natal Corrective Exercise Specialist Manual, 2017.
Clapp JF, Cramm C, Exercising Through Your Pregnancy, 2012 Jul
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