As a trainer (and mom), I’ve seen firsthand how movement can support a healthier pregnancy and recovery. The research backs it up: regular exercise during pregnancy can ease pain, lower the risk of gestational diabetes, improve circulation and mood, and can even make labor and recovery easier.
During pregnancy, ACOG recommends about 150 minutes of moderate activity per week, but the key is listening to your body and adjusting as needed. In the first trimester, you can typically continue your regular training. As you move into the second and third trimesters, you’ll likely need to make some modifications to accommodate your growing belly. There are also specific exercises and stretches that can support baby’s positioning, creating a better environment for birth.
After birth, diaphragmatic breathing helps reengage the core. From there, you can gradually progress into more challenging movements once you’re cleared by your doctor (usually at 6-8 weeks postpartum).
Every pregnancy, labor, and recovery is different. Luckily, we can use movement to help us stay strong through pregnancy and motherhood!
For more information about pre/post-natal training, please contact Fitness Director Heather Thompson at
hthompson@houstonian.com.
By: Houstonian Club Personal Trainer Jordan Grabinoski
jgrabinoski@houstonian.com
Source:
ACOG, 2020
Davenport et al., Br J Sports Med, 2019