You might be at the stage where the last thing you can even think about, between bouts of running to and from the toilet, is exercise. Really, rest is best if this is where you’re living right now.

However, if you’re feeling the fog start to lift and the nausea is coming down/manageable, it can be a great time to get back to, or start into, a more structured prenatal exercise training program. Many women say that movement has helped them through morning (or all day) sickness. Whether it’s a welcome distraction, an energizer, a mood booster, or just helpful to get the blood flowing, exercise may get you feeling more like yourself again.

When my clients are not feeling quite like themselves, here are the strategies I use to keep them moving: 

1). Gentle movement. 

There’s no rush to get back into intense exercise if you’re coming off a hiatus from it, if that’s how you’re used to exercising. More gentle exercise sessions will be majorly beneficial.

Go for leisurely walks, bike rides, swims. Take this time to master your technique in certain exercises, instead of heavily loading them.  Work with bodyweight and resistance bands. Know that any movement you do is beneficial to you and baby, regardless of how “easy” it might feel. It doesn’t even have to leave you breathless and sweating. Just move your body a little bit.

2. Take loooong rest breaks between exercises and sets. 

If you are strength training, but still feeling like your energy is low, take longer rest breaks between exercises and sets. Rest fully and then get back to it. Don’t try to push through any dizziness or shakiness, ever.

Take your time. It’s still a successful workout, even if you only get 3 exercises in. And, seriously, most of my workouts are only 3 exercises, so I think that’s perfect 😉

3. Keep your reps medium to low-ish. 

A lot of prenatal fit pro’s would say the opposite, instead to keep your reps high. I disagree. I find, for my ladies, it works best to keep the set short and sweet, so they don’t have to move or focus for long of periods of time during an exercise.

Keep your rep ranges  between 6-10 reps. Now, this doesn’t mean that you go to failure on those 6-10 reps. Instead, pick weights that you could lift for 10-15 reps and stick to the lower rep ranges. You may feel like you could do a few more reps, but best to keep the work period shorter so you can fully concentrate on the exercise and then back off to rest. Add an additional set or 2 if you feel like it.

4. Play with position.

You don’t have to do standing exercises, and I recommend against it if energy is very low or they’re making you feeling dizzy. Modify exercises to be seated, side lying, or supine. For example:

• Standing Cable Row – change to Seated Cable Row.

• Standing Overhead Press – change to Seated Overhead Press.

• Deadlift – change to Hip Thrust.

• Squat – change to Leg Press.

Above all, move in ways that make you feel amazing. Take long rest breaks, put your focus to your form, and go easy.

JMG