I started learning how to swim at 2 years of age and joined Flint Swim Team when I was 4. Exercise and exercise training has always been part of my life. It was an initial concern for me when I found out that I was pregnant, whether I would be able to continue training. I am used to training 5 times per week. I would never want to put myself or my baby at risk but I also know that my mood deteriorates when I can not exercise.
After my first scan, my Gynaecologist advised that there is no reason to stop exercising; everything on the scan looked good and I was advised no heavy lifting.
Why Is It Important to Exercise During Pregnancy?
My Doctor’s advice is and most experts agree that exercise during pregnancy (after receiving Doctor’s consent) can lower the risk of miscarriage and help mum and baby to be healthier by reducing stress, aches and pains, risk of gestational diabetes and even build up stamina for the birth.
Regular exercise strengthens muscles, which helps our body cope better with the aches and pains of pregnancy. Doing stretches and yoga eases back pain, walking improves circulation, and Kegel exercises (pelvic floor exercises) can strengthen our abdominal muscles.
There is no start or stop date, it all depends on what we feel comfortable with. I hope that I can exercise right up to the day my waters break, the only aspect which has changed pre-pregnancy is the intensity of my exercise routine. I physically can not do all the exercises I did before.
CHS Limassol Gym
I have been a member of CHS Limassol Gym since August 2014. It was recommended to me by my friend, Renos Thyrotos, who has been a member for many years and has the same fitness and exercise obsession as me. I have not looked back since. Having always had a coach and many trainers over the years, I am not the best at training myself. I can do the odd day or two per week but I like to be guided and pushed in my training. For the last 3.5 years, I have been working with my trainer, Nicos Constantinou, who is part of the CHS Team.
I am now 7 months pregnant, I am still training at least 4 days per week but the type of exercise routine I have now is very different.
The following answers have all been guided by my trainer Nicos and cross-checked with my Gynaecologist, Dr. Marios Liasides.
What Exercises Are Safe During Pregnancy?
Most exercises are safe to perform during pregnancy, as long as you exercise with caution, do not overdo it and do not take risks with lifting weights. The safest and most productive activities are swimming, brisk walking, TRX and mat floor work, indoor stationary cycling, step or elliptical machines, and low-impact aerobics with a qualified instructor.
Are squats safe to do while pregnant?
Squats are one of the essential exercises to do during pregnancy because this is a functional type of exercise. Strengthening your glute muscles, (the bottom) helps to decrease lower back and pelvic pain.
Can I do sit ups during pregnancy?
Sit–ups and crunches are generally fine in the first trimester, but it’s best to avoid them afterwards and at some point, they will be almost impossible to do. The plank is a solid alternative.
Can I lift weights when pregnant?
Yes, lighter weights, more reps when pregnant.
Can I do lunges during pregnancy?
Most women are able to do squats, lunges and lift weights during pregnancy. These types of exercises can help keep core strength (midsection of the body) strong during pregnancy and improve muscle tone for delivery.
Why is it important to be fit and active during pregnancy?
Physical activity is important for everyone, including women who are pregnant. Staying active during pregnancy can help make pregnancy more comfortable. It may also help reduce the risk of complications during pregnancy. I was already physically active before my pregnancy, it is therefore healthy and encouraged for me to keep exercising by my Doctor. This will help me maintain my muscle strength and feel positive and strong.
Is it safe to exercise during pregnancy if they have not exercised before?
Yes you can start if the Doctor says so however, it is important to be realistic. Walking would be an ideal way to start, 30 minutes to being with plus kegels; nothing too strenuous and build up to 3 or 4 times per week depending on how you feel.
Final Words of Advice from Nicos and I
No matter whether you consider yourself an athlete or a beginner, do not go for the burn. It isn’t the right time, you can build up to this after the safe arrival of the baby and do not exercise to exhaustion.
For me, the biggest piece of advice that I can give you, and it is what I remind myself of daily, listen to your body and don’t push yourself beyond your limits.
I would like to personally thank Nicos for the last 3.5 years and look forward to many more years to come and thank you CHS; you are my second home, I feel safe and comfortable to work hard and train harder!
Please remember that before starting any exercise program whilst pregnant, check with your Doctor first.
To find out more about CHS Limassol Gym, you can find more details on their Facebook page or via Instagram, links below:
https://www.facebook.com/CHS-fitness-club-1601175780169369/
https://www.instagram.com/chs_gym_limassol/
If you have any specific pregnancy related questions, please send me a message.
Have a fabulous weekend!
