Guest Post by H. Marie Williams 

Exercising during pregnancy has been considered something for celebrities and the wealthy. While every expectant mother may not have access to a personal trainer certified to work with prenatal and postpartum clients, there are some things about exercise that every pregnant woman should know.

Is it safe?

Yes! Exercise during all three trimesters of pregnancy is not only completely safe, but benefits the baby as much as the mom. It is true that you may not always have the energy you did before pregnancy, but exercising any way is a great way to potentially shorten labor and keep your heart and lungs healthy. It may also help ward off gestational diabetes and decrease the likelihood of post partum depression. The goal during pregnancy is to stay fit and in good general health, NOT to lose weight or increase cardiovascular fitness levels.

Should I be so exhausted?

In your first trimester, when energy levels are perhaps the most sporadic, taking several ten-minute walks throughout your day will help you reach the baseline goal of 150 minutes of physical activity a week, a guideline set by the American College of Sports Medicine. If you are accustomed to vigorous exercise, you may not need to change your workout routine very much unless directed to do so by your physician. The key is paying attention to your body, staying within its ranges of motion, and embracing added opportunities to pause for rest.

Can I continue to run while I’m pregnant?

This is a question I get asked frequently by pregnant clients. Once pregnant, your doctor will instruct you to continue your normal routine, making sure to manage your heart rate. If your normal routine included going for long runs, they are generally still doable and enjoyable early in the pregnancy. Pay attention to your body and your belly. Your heart rate or the size of your belly may determine when running is no longer a comfortable activity.

Can I use weights?

Resistance training with weights or machines is encouraged, since you will be moving, carrying and lifting things throughout your day. You should feel completely comfortable lifting weights ranging from 7 to 12 pounds for all your resistance training needs. Using weights is a great tool to help maintain bone and muscle strength while pregnant, and as you progress into the latter parts of your second and third trimesters, machines become quite handy!

If I am considered ‘high risk’ then exercise for me is ill-advised, right?

Absolutely not! Mommies-to-be that have been placed in a ‘high risk’ stratification by their doctors can still exercise while pregnant. The amount of weight you can lift, time spent on your feet, and blood pressure during exercise will all be things your doctor can suggest that you monitor. Also, exercising during a high-risk pregnancy is something that can be done in a medically supervised fitness program such as the one offered at the Center for Health and Healing.