Let me tell you there are so many benefits to exercising while you are pregnant! These are not the only ones but I believe the most important ones. (PMID: 23014142)
- Higher cardiorespiratory fitness
- Prevention of urinary incontinence
- Prevention of low back pain
- Reduced symptoms of depression
- Gestational weight gain control
- For cases of gestational diabetes, reduced the number of women who required insulin
It was always my intention to continue to workout through my pregnancies. I did not workout as much as I thought I would. But I did workout 2-3 times a week. Some weeks it might have been just once but the goal was to move a little bit every day. Your energy levels definitely depend on where you are in your pregnancy so keep that in mind. I did strength training along with my workouts. There haven’t been many studies done to know the benefits of strength training through pregnancies but there have been no negative outcomes for myself. I just made sure to move with intention and chose weights I knew I could do that were still challenging but not something I wasn’t sure I could finish a lift with.
It helped me stay strong and for both of my labors it was obvious it was helpful! I would recommend at least 10-20 squats a day too! And as long as there is no pain with squats, the more the better. The squat is an amazing movement that can be utilized in labor as well. Oh and pair it with walking is really good! It’s great to get 1-3 miles throughout your day.
Remember our end goal throughout pregnancy is to train for labor. Just like if you are training for a competition or race you know how much time you have to prepare, where to train harder and when to begin to taper for game day. Labor is your game day. If this sounds like a great idea to you, make sure to find a coach or trainer that knows how to coach through a pregnancy.