Something so many women worry about is whether they can continue exercising while pregnant. It is natural during pregnancy to be more alert and aware of what we are doing to our bodies, exercise included. But Sam Wood is here to allay your fears around the truth about getting your body moving when you have a baby on the way!

I am a big advocate for women keeping active throughout their pregnancy. There will always be some exceptions to this rule but assuming you have the all-clear from your doctor- get moving! I promise you won’t regret it. There are a number of benefits that come from exercising during pregnancy but one that Snez found incredibly motivating is how much it can help your body recover once your baby is born. During all stages of your pregnancy it’s not only safe but incredibly beneficial to exercise three to four times a week for around 20-30 minutes. During such a crucial time there are of course things to be mindful of that will ensure that you and your baby are safe. I sat down with our 28 pregnancy expert, Chloe Lorback, to chat through exactly what you need to be mindful of when exercising during pregnancy.

Don’t overexert

This might seem obvious, but pregnancy is not the time to be aiming for PB’s or sending your heart rate through the roof. You need to keep your heart rate in a safe zone and your doctor will be able to help you determine what this looks like for you. Make sure that you are exercising at a conversational pace, so that if someone was talking to you you’d be able to have a chat. If you are finding yourself short of breath for longer than a minute or two then you need to slow down, take a break and reduce the intensity.

Watch your temperature

Your core temperature is already higher than normal throughout pregnancy, which means you need to ensure you are taking the appropriate steps to prevent overheating. Make sure you do your workout in a well-ventilated, cool environment and don’t forget to keep hydrated.

Modify your workouts

In the early stages of your pregnancy, it’s typically ok to do the same kinds of workouts you were doing before you fell pregnant (except for contact sports or workouts where there is a high risk of falling like skiing). As you progress into the 2nd and 3rd trimester you’ll need to avoid high-impact exercises that involve jumping and jerking movements (bye, burpees!). During this time you should also avoid heavy weights that put too much pressure on your pelvis. This is a great opportunity to mix up your workouts with some low-impact options like swimming, walking and pregnancy yoga and pilates. These will keep you active and are gentle on your body- win, win!

Work with a professional

Pregnancy is a time where it’s more important than ever to make sure you are working with a professional or team of professionals that you trust. This might be your personal trainer, through a safe and reputable online program or with a pregnancy physio or pilates teacher. No matter who it is, make sure they understand you and your individual needs and are experienced with pregnancy-related training.

Know what to look out for

There are some warning signs that you need to be aware of when exercising pregnant. Light-headedness, dizziness and nausea are not symptoms that you should ignore as they can indicate low blood sugar levels, low blood pressure or an overheating body. If you experience any or all of these symptoms during your training session you need to stop, take a break and make sure that you’re well hydrated and well nourished. It’s also important to remember that spending too much time on your back can also trigger these symptoms as the pressure from the weight of your growing belly can place pressure on your major arteries. This is when sitting, standing and side-lying positions may be better for you as you get further into your pregnancy.

I’m incredibly lucky that through my 28 by Sam Wood Pregnancy Program I’ve had the pleasure of working with thousands of mums during one of the most special times in their lives. I know how incredibly important it is that these women feel safe, comfortable and well supported with their training and nutrition during their pregnancy. This is why I work with a team of experts including pregnancy physios and nutritionists that expecting mums can access any time. This constant support and reassurance is something I believe to be incredibly important as this is most definitely a time in their life where they will have lots of questions (and rightly so!).

About Sam

Sam Wood’s extremely successful 28 by Sam Wood program has achieved incredible results for the 120, 000+ people who have completed it in just over 2 years. Collectively, his clients have lost over 2 million kilos in that time that he knows of in a very sustainable way. In addition to his award-winning site Sam has recently launched the program as an App with around $1million being spent on it to make it an incredible world-class experience. The app includes 28 minute workouts the cover HIIT, yoga, Pilates, Pregnancy and post natal as well as nutrition tips, recipes and mindset/ meditations.

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