Pregnant women commonly receive the following advice related to physical activity (sometimes from well-meaning people in their lives, including their doctor): “Keep doing what you were doing before you got pregnant, and avoid doing anything new.” However, that advice is not always accurate or helpful. Several organizations considered to be trusted authorities on the subject of pregnancy and exercise, offer evidence-based guidelines and address the nuances typically not acknowledged by the blanket advice mentioned above. Based on the most recent review of the literature and based on the quality of the evidence available, the Society of Obstetricians and Gynaecologists of Canada’s (SOGC) and the Canadian Society for Exercise Physiology (CSEP)’s new jointly issued guidelines advise that all pregnant women who have clearance from their physician, and who have no contraindications (health conditions or concerns for which training would be inadvisable), should be physically active throughout pregnancy.
These experts encourage pregnant women to be active daily and recommend at least 150 minutes of moderate-intensity physical activity each week (accumulated over a minimum of three days per week) to gain meaningful health benefits and reduce their risk of pregnancy complications. Pregnant women should engage in a variety of aerobic and resistance training activities. They also suggest that adding yoga or gentle stretching may be beneficial. The panel further advises that pregnant women should engage in daily pelvic floor muscle training. While coaching and supporting Mitch’s Gym Member Tyler Kennedy, I have applied these guidelines along with the additional information gained by completing the Girls Gone Strong Pre, During and Postpartum Coaching Certification. Our success has been nothing short of phenomenal! Below Tyler discusses her experience training during pregnancy:
“I wanted to share how life changing/saving it has been to have a personal trainer/coach during my pregnancy.
Early on in my second trimester I felt so incredibly tired all of the time and a little out of sorts with all of the changes going on with my body that were outside of my control. I decided to try a free consultation with Jason Dougherty and was immediately impressed by his level of knowledge, expertise, and genuine care about my situation.
I took the leap and signed up and it has been the best thing I could have done for myself and baby during pregnancy and I honestly don’t know what I would have done without it. It helps to re-energize me on the days that I feel exhausted, it has helped me to feel empowered and in control (during a time when there are so many things going on outside of my control!), it has helped me to be strong and balanced during pregnancy, and will (hopefully) help to make delivery easier, and shorten post-partum recovery.
Every session I feel a new sense of accomplishment and I almost always have several wins to celebrate!
I don’t know what I would do without these sessions and without Jason!”
It is a privilege to support Tyler on her pregnancy journey, and to have a front row seat to her many successes along the way. In the video, Tyler deadlifts an 80lb kettlebell with ease. Learning to hinge at the hips properly and deadlift is a critical element, and one of a variety of strength training exercises in Tyler’s program to prepare her for the physical and mental demands she will face as a mom.
If I can be of assistance to you, or someone you know, to safely and effectively exercise during pregnancy please contact me. I look forward to supporting women to be strong, highly capable, durable, resilient moms.
For more information about Jason and how he trains his clients follow the link below. If you are curious about Personal Training and are interested in a Free Fitness Consultation be sure to fill out the information request form.