Choosing a fitness program can be difficult and confusing. In a world where options are practically endless and everyone touting their program as "the best", how do you know which one is right for you? Add in the aspect of being pregnant and now you are REALLY unsure of what to do.
Bootcamp? Bodybuilding? CrossFit? Cycling? Yoga? Hiking? Kickboxing? Running? Martial Arts? Pilates? Swimming? Barre? Mountain Biking? Dance? I'm sure if I sat here and thought about it for one more minute I could come up with at least 15 more ways to work out (these I came up with in about the time it took me to type them... so about 20 seconds). When choosing a new fitness program there are a few key components to consider.
Your goals being one of the most important ones. What is driving you to add in physical activity? Why is this important to you? What do you hope to gain in your fitness regiment? Are there specific benchmarks you are aiming to hit? Knowing the answer to these questions can help you narrow down the type of activity you want to do.
The other key aspect to choosing a fitness program is the ability to remain consistent. If you choose running because you believe that will get you the best legs, but you absolutely hate running... that probably isn't a wise choice. Choosing something you will enjoy adds to the probability that you will remain consistent in the workout. Enjoyment, budget, time, and effort are all aspects to consider. Know that you hate driving? Don't choose a place that's 30 minutes away. Know that your budget is tight? Don't splurge on something for one month through Groupon (unless you are trying it out for the first time and just want to know if it's right for you) and then have to give it up because you can't fork out the dough. Know that you are short on time in your day? Don't choose a workout that stresses you out trying to fit it in. None of these parameters are wrong or right, it is just what's right for YOU. Being realistic in what you will and will not do will set you up for longevity and success in your fitness program. There will be days when you don't feel like working out, that's always going to happen. Overall though, what you choose to do hopefully invigorates and excites you, especially when you can also acknowledge that you are working toward your goals!
Now, add in pregnancy and it's not just confusing but controversial. The old-school mentality was that if you were not currently working out then you shouldn't start anything new or add physical activity to your day. However, OB's and Midwives are now starting to subscribe to a new school of thought. Whether or not you were physically active pre-pregnancy, currently the "prescription" for physical activity during pregnancy is to get at least 30 minutes of exercise seven days a week. To some this might seem extreme - SEVEN days of working out?!?!? But put it in a different context. If someone who was sedentary before pregnancy starting walking seven days a week for 30 minutes, does that seem crazy or overboard? Not at all! Or how about prenatal yoga for 3 days and walking the other 4? I feel like most people would commend the mother for taking such great care of herself. The point is over the last 15 years a lot of research has been done to show that physical activity is healthy for mama and baby - so get moving mamas!
When choosing your physical activity, the same rule above applies. The most important thing is that you will actually DO IT. If you have been consistently doing a workout program for at least 6 months prior to pregnancy, chances are that you can continue to do the same type of workout. The key here is to dial back the intensity at which you were working. This general rule of working at relative intensity applies to most cases, but you should always check with your health practitioner before proceeding.
If you are starting fresh, meaning that maybe you are trying something new or maybe you took an extended break from working out, or maybe you've never exercised a day in your life, taking it slow is going to be rule #1. A good rule of thumb is you should be able to have a broken conversation with someone while working out. Meaning that you can string together short or partial sentences during exercise, but that if you can barely utter one word responses you need to rein it in. Also, stick to an activity like walking or prenatal yoga 3-4 days a week, and then doing the new activity the other 3 days. You can increase days to the new activity as your body adjusts to the exercise capacity. Stick to 3 days for the first 3 weeks, and then see how you are feeling and recovering from your exercise.
Also remember, that every single pregnancy is different so what is right or feels good to one Mama, may not be optimal for another one. So don't go out and just copy what you see someone on Instagram doing; while it might be perfectly fine, it also may not be. Let me reiterate again that you should get any kind of exercise regiment approved by your healthcare provider. Because each person is so unique, it is important to keep an open dialogue with your provider at all times. It may be that they approve your exercise program, but then maybe while you are doing it something just doesn't feel quite right. Open that conversation back up and they might have some suggestions for you. Checking out companies like #BirthFit is also a great way to go (Birthfit.com). Companies like these have been supporting women before, during and post pregnancy for years.
Other things to watch for when working out: abdominal coning and pelvic floor care. Coning is when you see a ridge or bulge down the midline of your belly - normally during core work. This should be avoided as it can provoke Diastasis Recti (Click here for more info on coning and Diastasis Recti - I'm gonna let the experts do the talking!). Taking care of your pelvic floor during pregnancy is also very important (well it's important all the time but maybe it's slightly more important during and post pregnancy). Ever pee when you do double-unders or sneeze? That is your pelvic floor not working properly. A lot of people assume that these signs indicate a weak pelvic floor, but it can also mean that it's too tight. You want a pelvic floor that is strong but that is not always tight as it needs to be able to relax. Deep, diaphragmatic breathing (like think BIG belly breaths) has helped me a lot with learning how to relax the pelvic floor. Mostly I learned this from yoga as it is the practice of working with your breath so I definitely recommend it. I have been following Yoga with Adriene and I love it. It's not too intense and for the most part I don't need to modify too much. Whether you are experienced or a beginner yogi, I would recommend following one of her 30 day journeys as she starts with simple fundamentals and then builds upon it.
While every woman is different, what I would like everyone to remember is that we are not made of glass! Our bodies are powerful and were made for movement (Yes - even during pregnancy!). Everyone is capable of incorporating some type of exercise into their daily routine if they want to - it's just a matter of will. If you need ANY help whatsoever, or if you have special needs that you aren't sure how to navigate, please contact me and let's find the right fit for you together.
Talk to your healthcare provider, find something that is right for you, and get moving! You won't regret it - I PROMISE! :)