The judgement ranges from how much weight I've gained, how much food I consume, and even my physical performance (in terms of not doing enough). Not fast enough, not lifting enough....
And lots of fun comments and nicknames from it (which I usually laugh off). My husband even calls me the "baby whale" (he's lucky I love him).
The judgement that DOES bother me is those saying what I can and cannot do (especially with little to no experience themselves) when it comes to exercising. I've been called dangerous, reckless, crazy, and a bad mother. Guess I'm not winning mother of the year award! Darn.
Sometimes it's out of pure concern, which I can appreciate and sympathize with. I assured my friend that I wasn't making a scrambled egg out of her new baby niece/nephew!
But most of the time, it's out of ignorance. Pregnancy is no joke on your body - and continuing healthy living is even more important now than ever. Let's think about the risks of living a sedentary lifestyle (health problems, disease, obesity, chronic pain). Especially being idle for 9 months straight.
Now look at the benefits of exercise during pregnancy:
- Promotes healthy weight gain (especially as you eat more!)
- Reduces risk of disease such as diabetes and hypertension
- Improves blood flow
- Fights fatigue / provides energy (when you can't have caffeine anymore)
- Natural high from endorphins (when you can't have alcohol and other fun things!)
- Mental health - clarity, accomplishment, relaxation, fun
- Reduces pain (flexibility, joints)
- Improves sleep (in case you were not tired enough from growing a tiny human)
- Stronger heart for baby and mamma
- Stronger muscles / bodies for labor / pushing (squats!)
- Lowers risk of delivery complications
- Faster post delivery recovery
OF COURSE, you have to be smart about it. Getting injured or hurting the baby is not a joke either. I'm not a medical professional, but the general rules are:
1. If you did not exercise regularly before pregnancy, you should stick with light activities like walking, biking, swimming, and small weights - in a light to moderate manner.
2. If you were regularly active before pregnancy, now is not the time to break records or perform at peak. Tone everything down and listen to your body. Avoid contact sports, laying on your back, abdominal work, activities where you can trip or fall, excessive bouncy movements, and jumping.
Trust me - you won't want to do any of those anyway (naturally your body will be like NOPE).
I also cannot stress enough to wear the proper clothes (belly support, full panel), sports bra (fit to actual size), and shoes (per activity - cushion, ankle support, traction etc.)
Here's my personal exercise progression below, but it's different for every woman. My operating % is an estimate of exertion.
- Week 1-7 – operating at 100%, most people do not know they're pregnant until about week four or five. Still running, CrossFit, Dance at this point.
- Week 8-12 – operating at 60%, this was over the Christmas holiday and when the first trimester storm hit. I just wanted to lay down or throw up most of the time. JOY. No more running.
- Week 13-18 – operating at 70%, I was feeling a little bit better, but still like a giant hangover.
- Week 19-30– Second trimester arrives, feeling MUCH better. Operating at about 80%. Besides the belly growing, sometimes I forgot I was pregnant. But dance feels much less sexy.
- Week 31 to NOW - shoot me. Optimal belly growth. Operating at 50-60%. ZERO sexy left.
3. If you have any complications where exercise could make it worse (such as risk for pre-term labor, placenta previa, multiples, etc.), than you should minimize all risk, especially towards the end of pregnancy.
And lastly, if you're just not comfortable with the idea or it's simply not for you, then trust your instincts. I just know it's right for me. And I feel awesome doing it.
There's something empowering about being a woman, growing a baby inside you, and lifting something 6 times the weight of that baby. In case you were wondering, I'm only lifting 65 lbs in the photo.
