"Can I do this during pregnancy??"

I get this question all the time. Even when I had a decade of prenatal fitness experience, I still caught myself wondering this during my first pregnancy. Exercise during pregnancy can feel really overwhelming, and with all the misinformation out there, and almost nothing from your doctor, what are you supposed to to?? The short answer is, as always, it depends.

Keep reading for 5 Questions that what I will encourage you to ask yourself to make your own informed decisions about your own body:

1. Have I done this before?

   
   

   If you are a runner, pickleball champion, hiker.. my general advice is to continue if you feel comfortable doing so, at least during your first trimester. Prenatal fitness should typically be something you have done before. If you are a never-exerciser looking to start, set up a call with me here. Generally most pregnancy exercise does not need to modified before 12 weeks. Unless...

   
   

2. Am I putting my baby or myself at risk?

   
   

   If there is a risk of falling off a cliff, getting hit in the belly, or drowning... probably not. For my seasoned triathletes- an indoor or less-risky swim you have done before would likely be fine.

3. Can I breathe?

(This applies to... everyone.) But seriously, we don't have guidelines on heartrates anymore. If you can maintain steady breathing, hold a conversation, hum along to music, etc, during exercise, you are fine to continue.

4. Am I at risk of overheating?

My midwife explained this is mostly a blood-pressure/dehydration issue. Saunas, exercising in extreme heat, etc, are not a good idea. If you are in a group fitness setting, make sure you are nearest to fans or open windows and have the ability to take breaks as needed. (I teach all of my instructors this in my Barre and MamaShred Certifications.)

5. Do I feel like doing this?

This is where I love to remind my clients and students that only they live in their body. If running feels great, and you can maintain all of the aforementioned best practices, you're likely fine to continue. When it doesn't feel great, stop. I have many clients who stop exercising in the first trimester thanks to fatigue and sickness. Or clients in the third trimester who have decided to just take it easy. This is entirely up to you, and no one else gets to have an opinion on it. Sure, it's great for you and baby to exercise together. But only if it feels good. Most exercise will alleviate your symptoms like swelling, bloating, fatigue, and aches. If that's not what is bringing you joy... take time off. Guilt free. I'm here when you're ready to get back into it and up for it.

For more guidelines for each trimester of pregnancy - download this free E-book and share it with your friends. I know how discouraging it can be to be told to " exercise but less-intensely" with zero suggestions on what that means.

You can also start working out with me for Trimester-Specific workouts in the Prenatal Workout Series. This course gives you 10 exercises to do at home, at the gym, or on vacation. Pilates, Cardio, Strength, and Stretching all designed to prepare you for delivery and parenthood. Join MomTrainer.com as a site member first, and then you'll have access to programs and groups. You'll also receive bonus content and have access to office hours so you can chat with me directly.

Join this Trimester Guided Workout Plan and start today.

baby #2 and I at 30 weeks hiking in Durango. I taught spin, barre, pilates, and mamashred with her until 38 weeks.