Adapting your mindset for exercise during pregnancy

Guest post by Louise Elizabeth Prenatal & Postnatal Personal Trainer

Louise Elizabeth - Prenatal & Postnatal Personal Trainer. 

A note from Sophie: Louise is an expert when it comes to all things prenatal & postpartum fitness. Having worked with Louise during my postpartum journey, I can testify that she is one-of-a-kind. Her knowledge is truly comprehensive. She combines this knowledge with the ability to facilitate positive holistic changes in the lives of her clients. I feel fortunate that she will be writing a mini-series for the ‘Looking After Mum’ guide to help you navigate exercising during pregn

Last month I covered the fears and benefits of prenatal exercise. This month, I thought I'd share some tips about adapting your mindset for prenatal exercise. This is something that you may or may not have considered. Some women find pregnancy is a driver for prioritising their health. Some women want to continue exercising as they did pre-pregnancy and see how far they can get through their pregnancy before they have to stop. Some women exercise in pregnancy because they are worried about putting on extra weight. Are you checking any or all of these boxes? 

But what about your mindset around exercise? This can be a struggle no matter which of the above statements you can relate to. 

Your expectations

Adapting your mindset to accept that you are not in complete control of your energy levels is absolutely key. My tip is to think as flexibly as you can. If there is a class you usually go to after work but find yourself exhausted by the end of the day, try and find an alternative one at a different time. After work, you might feel exhausted, but perhaps you have energy at lunchtime?

If you are used to working out 4 to 6 times a week, be prepared that you might have to drop some sessions, depending on how you find your pregnancy. If you usually workout 2 to 3 times a week, but maintaining this is exhausting, try switching up the exercise you are doing. Different types of exercise can leave you feeling energised vs exhausted. That doesn't mean you have to do yoga if you are not that into it but try going for a walk/swim vs lifting weights vs a class and take note of how you feel after and use this to guide your choices.

For the majority of women that aren't athletes, I wouldn't advocate exercising on consecutive days as your recovery is hindered during pregnancy, especially if you are not sleeping well. 

Your why

Asking yourself why you are doing that exercise is important and will help you choose better what you do and how you do it. For example... 

Is HIIT training the most beneficial exercise to be doing now I'm pregnant?

Going back to the previous tip, how does HIIT training leave you feeling after you've worked out? For most, it will be exhausting, and that isn't what's best for you when pregnant. Also, HIIT training is based on you working maximally for a short period with regular rest periods, and when pregnant, we don't want to be working at our maximum. 7 out of 10 effort is what we want to base the "work" effort. 

Is continuing to follow a generic performance programme appropriate?

If you are a regular gym-goer and like following performance programmes, these programmes are designed to get you to keep upping the stimulus so you progress (aka progressive overload). Given the postural changes your body is going through and the increased demand on your body to support your baby, and the reduced ability to recover, you aren't going to be able to maintain a programme based on the principle of progressive overload. So instead, how about adapting the programme or seeking someone who can adjust your training to maintain the fitness/strength you have built up as much as possible?

Why am I doing a spin class if my aim is to try and reduce the aches and pains of pregnancy?

Desk-based work and then exercising on a bike keep you in the same posture. You want to be working on strengthening the muscles around your pelvis and the posterior chain (the muscles going down the back of your body) to counteract the front loading. This is in addition to core work. If you usually love spin classes, try swapping one out so you can strengthen other areas to support your body through pregnancy. 

Try and roll with it as much as you can. It can often feel like you have to compromise a lot when you are pregnant but take the wins, celebrate the days you manage to make it into the gym and the days you have the energy to push a bit harder and accept the days when a walk is enough and ENJOY that walk. It is also great prep for motherhood when you have to adapt to exercise around nap times and childcare and other mum and work duties. You CAN do it. Yes, it is new, but you are resilient, and you can adapt and make the best of it. 

If you have any further questions feel free to reach out either on Instagram @louiseelizabeth_pt or info@louiseelizabeth.co.uk