Once you’ve found out that you are pregnant, it’s common to start thinking about your daily routine. Is it safe to continue certain exercises? Should you be modifying anything? Prenatal Pilates offers a gentle, low-impact way to maintain strength throughout your pregnancy.

But when is the best time to start?

• Is it safe to work out in the first trimester?

I see a lot of trainers and studios stating they do not recommend that women exercise during their first trimester. While this might be common, it’s important to note why studios say this. Around 80% of miscarriages happen in the first trimester of pregnancy. It is very unlikely that certain exercises will contribute to a miscarriage. However, studios often feel the need to protect themselves and ask women to refrain from attending.

However, it is perfectly safe to continue exercising in your first trimester of pregnancy if you are working closely with a certified prenatal instructor. Prenatal Pilates is very safe to practice as very little will be modified for those in their first trimester.

If you’re experiencing morning sickness or fatigue in the early stages of pregnancy, it’s always best to listen to your body. Some days, gentle exercise may help relieve symptoms. Other days, you may need to simply give in to that extra nap.

• Is it safe to start exercising during pregnancy if you haven’t been working out already?

In addition to being careful around first trimester clients, many trainers will also decline to take on new clients if they are pregnant. Again, this is mostly for litigious reasons. As mentioned above, exercising for the first time when pregnant is perfectly safe but recommended with a prenatal certified instructor.

The list of health benefits from exercising during pregnancy is enormous. These include:

•               Maintaining strength throughout the pregnancy

•               Preventing and relieving pregnancy-related back and pelvic pain

•               Maintaining a healthy weight

•               Helping to keep your baby at a healthy weight for birth

•               Increased cardiovascular fitness, providing endurance for labour

•               Improved mood and hormonal balance

•               Improved sleep

If you are concerned about starting an exercise routine for the first time while pregnant, please always feel free to contact me for advice.

• Is it safe to continue exercising through the 3rd trimester?

It is never too late to start exercising during pregnancy. Prenatal Pilates accommodates women in their third trimester by offering gentle side-lying, kneeling, seated, and standing exercises. Your instructor may need to modify some of the exercises you perform compared to those in their earlier stages of pregnancy. You will also need to transition in and out of exercises more slowly.

Maintaining your strength during this time is crucial for preparing for labour and recovering from birth.

• Are there any reasons I shouldn’t start exercising during pregnancy?

There are several rare, yet serious, conditions that prevent some women from exercising during pregnancy. You will need to refrain from exercise if you have been diagnosed with:

•               Placenta previa (where the placenta is positioned low and is blocking the cervix)

•               Shortened cervix (an increased risk for miscarriage)

•               High blood pressure

•               A heart condition

•               Preeclampsia

•               A history of preterm labour

•               High-risk multiples

For some of these conditions, women will be placed on bed rest to protect the pregnancy.

• Last note

Prenatal Pilates is such a fantastic gentle and effective workout for pregnancy. It is never too early or too late to begin your practice. I always try to encourage women planning to conceive to start exercising regularly for optimal health. However, if exercise is new to you, it’s perfectly safe to begin now that you’re pregnant. Just make sure you’re working with a qualified prenatal instructor.