The DO’s and DON’Ts of Weight Training during Pregnancy

The DO’s. . .
• Do your exercises sitting down as much as possible
• Take lots of breaks
• Drink water throughout
• Stop if you feel dizzy

The DON’Ts. . .
• Don’t hold your breath
• Don’t lift heavy weights
• Don’t push yourself to exhaustion
• Don’t lie on your back to do any exercise (including abs)
• Don’t do any deep flexion or extension exercises such as squats – they can cause the separation of the placenta from the uterus.
• Don’t lift over head.
• Don’t try to build muscle (just maintain)
• Don’t stand for long period

Dear Mothers,

Often a time regnant mothers whom asked me whether it is alright for them to train during pregnancy. The answer is YES! However you need to; 1) Ask clearance from your doctors. 2) Abide to guidelines above. 3) Always exercise with someone to supervise you.

In addition, be aware of your fitness levels. If you have not done any form of exercise before, do not be ambitious and push yourself too hard. Start progressively by taking 20 -30 min walks or perform other form of aerobic activites. You can progress to weight training but make sure you are being supervised by someone whom has trained pregnant mothers before. However keep in mind that in the guidelines above I mentioned that do not attempt to lift heavy weights.

Again being pregnant is a beautiful process and I am sure you would not want to get injured or feel discomfort from pushing yourself too hard.

The benefits that exercise offers to expecting mothers include:

1. Speedier recovery after delivery.
2. Increased sense of well being and self esteem during and after pregnancy.
3. Less leg cramps.
4. Larger placenta which in turn provides an increased nutrient base for the baby.
5. Decrease the risk of excessive weight gain caused by an increase of fat storage.
6. Stronger lower back which in turn reduces the risk of lower back pains.
7. Boost in energy levels.
8. Decrease the likelihood of varicose veins.
9. Reduced chances of having a Caesarean birth.
10. Higher chances of achieving labor either a few days earlier or on time.
11. Exercise helps prepare the body for the stresses imposed by labor and delivery.

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