Tips for Staying Active During Pregnancy

It’s definitely challenging to feel motivated and to stay active when our bodies are undergoing so many changes during pregnancy. Every trimester comes with its own quirks, as we adjust to new symptoms, sensations and sizes. However, studies show that exercise during pregnancy leads to better maternal and fetal health outcomes.

Personally, I enjoy staying active during my pregnancies. It’s harder to get out the door (even more so this time around with a toddler!), but once I’m moving, my mind is at ease as my body builds strength for the birth marathon ahead. Trust me: You will reap the benefits of prenatal physical activity during labor/delivery and postpartum!… So here are a few tips on how to do so safely and comfortably:

A celebratory due-date hike up the East End of Rundle in May 2020.

• Listen to your body.

  First and foremost, don’t compare yourself to anyone else! Every pregnancy is so entirely unique, that it is not at all fair to set two side-by-side. You do you!

• Try to continue to move (even a little!).

  If you completely stop, it might be hard to jump back on the wagon. There are so many low-impact/low-energy activities that you can do for your body, even when it’s at its most fatigued, nauseous and/or achy. For instance, a simple walk around the block will do wonders! Or, an online movement class within the comfort of your own home might feel like a safer bet.

  I’ve personally enjoyed the prenatal/postnatal barre and yoga offerings through Canmore’s own Wildheart Online Studio. Their classes range in length and focus (i.e. upper body, lower body, etc.), so you can take a pick from their extensive database with what best aligns with your current state. What’s more? Our very own blog co-writer, Chesa, leads a 5-part prenatal series that is IN-CRE-DI-BLE. I highly suggest you check it out!

• Opt for lower-impact outdoor sports.

  The Bow Valley presents so many outdoor recreation opportunities. Depending on the season of your pregnancy, it may be best to stick to some and avoid others.

  I heard this one recently from my doctor, following a weekend of snowboarding and split-boarding that had taken a toll on my 30-week pregnant body. She suggested avoiding any sports that could potentially cause a high-velocity fall, such as snowboarding, downhill skiing, mountain biking, lead climbing, and/or bouldering. Instead, swap them with hiking, light jogging, cross-country skiing and/or top-rope climbing to air on the side of caution. 

  This may seem like a no-brainer, but sometimes it ain’t! When you’re engaged in a certain form of physical activity week after week, it may be hard to know when to stop and transition.

• Stay hydrated and well-fed.

  Pregnant women are recommended to consume 300-350 extra calories, and drink ten 8-ounce cups of fluids per day. So before heading out the door on an adventure, make sure to pack nutrient-dense snacks (i.e. fruit, trail mix, granola bars, nut butter sandwiches, hummus and veggies, etc.) and a large bottle of water for yourself. Take breaks along the trail to eat and hydrate often!

• Be prepared to pee more frequently.

  With all that fluid consumption (plus the added weight bearing down on your bladder!), you can expect lots of bathroom breaks. Although I have no problem popping a squat on the side of the trail, I really enjoy using my leak proof underwear during pregnancy/postpartum to catch any extra dribbles and keep me dry. I feel comfortable going out for longer adventures when I’m sporting my Knix! 

• Learn more about your pregnant body anatomy.

  Last but definitely not least: I think it’s important for us to gain knowledge on how our bodies shift during pregnancy.

  When I was pregnant with Indy, I had no idea about the impact my baby was having on my core and my pelvic floor while I was active. Being the competitive-natured person I am, I kept on pushing myself to do all the exercises (i.e. planking, crunches, etc.) without thinking twice. Luckily, I did not suffer from severe diastasis recti; However, I did encounter minor issues with my pelvic floor postpartum that opened my eyes to the world of pelvic health.

  This pregnancy, I’m learning to coordinate my breath-work, while wrapping of my core and engaging my pelvic floor, in order to put less pressure on either - They’re both experiencing enough pressure as is! I’m applying these breathing mechanics to any physical activity I partake in, as well as modifying where I see fit. The Belle Method has been a very handy resource for this!

Please note that these are my personal thoughts and experiences, and that you should consult your doctor with any questions/concerns regarding physical activity during pregnancy. I do wish you a healthy and empowered pregnancy!

A celebratory due-date ski at the Canmore Nordic Centre in January 2022.