How to adapt your training when pregnant

Evidence-based recommendations and guidance

  • Avoid overheating, especially in first trimester
  • Avoid activities which involve physical contact or danger of falling
  • Avoid scuba diving
  • Those living below 2500m should avoid physical activity at high altitude (>2500 m)
  • Keep heart rate (HR) at <90% max (rate of perceived exertion (RPE) is a poor estimate of HR)
  • Maintain adequate nutrition and hydration—drink water before, during and after physical activity
  • Know the reasons to stop physical activity and consult a qualified healthcare provider immediately if they occur
  • Avoid valsalva (big breath and hold)
  • Avoid pressing on belly (belts, sandbags)
  • Avoid supine exercises from 28 weeks, or if it causes dizziness at any time
  • Learn to contract the pelvic floor before and during heavy lifting
  • Identify and avoid coning (generally late 2nd trimester- around week 20 onwards)


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