Pre and Post Natal Strength Training

The first trimester of pregnancy is typically characterised by fatigue, nausea, and mood swings. However, it’s still a great time to start or maintain a pre and post natal exercise routine, as it can help alleviate these discomforts and set the tone for a healthy pregnancy.

Considerations for pre and post natal exercise during the first trimester:

• Listen to your body: Pay close attention to any signs of discomfort or fatigue. If you experience nausea or dizziness, reduce intensity or switch to activities that are less strenuous.

• Start gradually: If you’re not an active individual, ease into exercise slowly. Begin with short, low-impact activities like walking or prenatal yoga and gradually increase duration and intensity as your body adapts.

• Avoid high-impact activities: Avoid activities that involve jumping, jarring motions, or excessive strain on the abdomen.

• Stay hydrated: Drink plenty of water before, during, and after exercise to stay hydrated and support your body’s needs.

The second trimester is often considered the “golden period” of pregnancy, as nausea and fatigue tend to subside and energy levels increase. This makes it an ideal time to incorporate more variety and intensity into your pre and post natal exercise routine.

Considerations for pre and post natal exercise during the second trimester:

• Focus on strength training: Strength training exercises can help maintain muscle tone, prepare for labour and delivery, and improve posture.

• Incorporate cardiovascular activities: Aim for at least 30 minutes of moderate-intensity cardio most days of the week. Walking, swimming, and prenatal yoga are excellent options.

• Listen to your body: Continue to monitor your body’s signals and adjust your routine accordingly. If you experience any discomfort or pain, stop exercising and consult your doctor.

The third trimester brings on additional physical challenges, such as increased weight gain, restricted movement, and bladder pressure. It’s important to prioritise comfort and safety during this stage of your pregnancy.

Considerations for exercise during the third trimester:

• Stick to low-impact activities: Prioritise low-impact exercises that minimise strain on the joints and abdomen. Walking, swimming, and prenatal yoga are still excellent choices.

• Listen to your body: Be especially vigilant about listening to your body’s cues. If you experience any discomfort or pain, stop exercising and consult your doctor.

• Avoid exercising in hot weather: Exercise in a cool, well-ventilated environment to avoid overheating and dehydration.

• Listen for your baby’s cues: If you experience any unusual movements from your baby, stop exercising and consult your doctor.