Pregnant this summer? Lean into the urge to keep active, safely.

Often, warmer temps bring a desire to get more active - both outdoors and inside! If you happen to be pregnant this summer and feel the urge to get moving, lean into it. Bright Health Co. has recommendations for safe activities to keep you strong and active as your bump grows. Exercise is not only safe during pregnancy, but it's actually recommended to reduce possible complications and optimize the health of both the parent and growing baby.* 

Based on the recent Canadian guideline for physical activity throughout pregnancy, it is recommended that pregnant individuals get at least 150 minutes of moderate-intensity aerobic activity every week over a minimum of 3 days per week – however, being active every day is encouraged. Moderate intensity means you are raising your heart rate enough to start sweating while maintaining the ability to talk normally but not sing (save the singing for the car or the shower!). 

These activities should be fun and can include a variety of aerobic exercises and resistance training that best suit you. Go swimming in a pool or lake, do yoga in the park, walk your dog... whatever you enjoy most!

A few things to keep in mind while exercising, especially when temperatures are higher during the summer months: 

o  Drink plenty of water before and after you workout 

o   Make sure you are well fueled 

o  Avoid exercising in extreme heat 

o   Avoid laying on your back if it causes any dizziness or nausea 

Also, keep in mind that later in the 2nd and 3rd trimester, your centre of gravity changes as the baby grows and your bump gets larger. Make sure to take special care with exercises that require a lot of balance to ensure you don’t fall – sorry to say, but this includes cycling. 

Now, for those pregnant parents who are looking to add a little spice to your workouts, here are two of my favourite pregnancy safe core exercises: 

1. Modified side plank to unsupported clamshells 

While lying on your side with your knees bent, lift your body up onto your elbow and knees. Hold this modified side plank position and try to maintain a straight spine. While holding this position, raise your upper leg separating your knees. Lower the knee back down and repeat the lifting and lowering of the leg. Complete on both sides. Hold and complete for 20 seconds per side, 3 sets. 

2. Farmers carry 

Squat down and grab a dumbbell in each hand. Maintain tone and strength in your shoulders (think about pulling your shoulder blades into your back pocket) to support the weight and then walk forward. While completing this movement, maintain good posture with your core engaged (think of yourself as a snowman with your head, mid-section, and lower limbs stacked on top of one another). Don’t be afraid to lift heavy here! Complete for 60 seconds, 3 sets.

At Bright, we have a special interest in providing care to pre- and postnatal parents. If you have any questions or are interested in booking a complimentary 15-minute consultation with one of our practitioners, reach out to us at info@brighthealthco.ca or book online. 

WRITTEN BY: DR. TANNIS BOISVERT, DC

*Disclaimer: These recommendations are intended for individuals who are experiencing a healthy pregnancy and do not have contraindications that would prevent them from engaging in physical activity. Please speak to your obstetrical provider and/or prenatal chiropractor before starting any new physical activity. 

Reference: Mottola F, et al. 2019 Canadian guideline for physical activity throughout pregnancy. British Journal of Sports Medicine. 2019; 52(21).