Author: Nick Sherman

First: Congratulations!

Second (and really why you’re here), yes you can exercise during your pregnancy.

Make sure you check with your doctor about working out while you are pregnant. As long as there are no complications, you will be able to continue your workouts.
It is recommended that you keep your normal fitness routine for as long as you feel comfortable.

If you are a runner, you can continue to run. Probably with an altered training plan. Same goes for strength training. Don’t look to max out your lifts. But, keeping up with a moderate strength plan is completely attainable.

There are studies that more active women are less likely to experience problems in later pregnancy and labor.

Doing exercises that help strengthen your core can help with possible back pain in your later stages of pregnancy.

Continuing a fitness routine will help lessen that weight gain. Some studies have it at about 7-8lbs less than those that don’t workout.

Regular exercise can help take away fluid retention and leg swelling. The more you move the better your blood flow is.

 Avoid contact sports/fitness activities. Kickboxing, MMA, Scuba Diving, Mountain Biking, Gymnastics, and a few others should be left off until after pregnancy. Stay away from sports/fitness that raises the chances of you falling.

After the first few months, avoid exercises where you are lying on your back. That position puts too much pressure on a vein that reduces blood flow.

When to dial it back:

• fatigue
• dizziness
• heart palpitations (your heart pounding in your chest)
• shortness of breath
• pain in your back or pelvis

Again, congrats on your first, second, or 10th child! Be a positive example. Be a strong momma!