I am just beginning week 29 of my pregnancy, with 11 weeks to D-day. Quite often when I mention that I’ve continued to instruct my fitness classes and maintain a semblance to my regular exercise regimen, I’m often reprimanded for not ‘slowing down’ or greeted with gasps of surprise. 

I find it odd, given the amount of information out there regarding the benefits of exercise during pregnancy. I do agree that a sedentary person should not take on a new and challenging fitness program once they find out they are expecting, but I definitely recommend that healthy people continue to perform their workouts (with the consent of their healthcare provider), making adjustments as their body changes. We are pregnant, people, not disabled!

I have modified the way that I instruct my High Intensity Interval Training cardio classes by keeping my feet on the floor and bending my knees, and stepping one foot at a time to move rather than jumping in the higher-impact segments (i.e. during jumping jacks). I strive to use a full range of motion in the upper body movements and I am still using my 3 pound hand weights for the muscle endurance conditioning (i.e. in the punching sequences).

Last weekend during my 28th week (7 months), I decided during my jog that it would be the last run until after the baby is born, due to the pressure on my lower back and on my bladder. Up to that point, I was jogging about once a week for half an hour at  a slow pace, using the stationary recumbent exercise bike in front of my television and doing a full-body resistance workout at the gym once a week. This week I’ve switched to the elliptical cross-trainer at the gym which I plan to use 3 times per week until the baby is born. This machine is ideal for this stage of pregnancy since it incorporates upper-body work with the ski-pole type handles that you pull back and forth and lower body work with no impact. I am able to raise my heart rate and monitor it using the sensors and I am still getting a great workout without any lower back pain or pressure. I always wear a belly support belt during my workout to keep the pressure of the lower back – I recommend it even just for walking. The one I have is Jolly Jumper brand with Velcro closure that I picked up at Sears for $25.   

Keeping up your fitness routine as much as possible is so important for your physical and mental well-being during pregnancy. It has helped me manage the stress of changes in my body and the changes in my eating habits (despite my best efforts to avoid consuming too much sugar, I am guilty of eating chocolate and treats that I would not usually!). It is also helping to prepare my body and mind for labour and birth, and it ensures my baby receives the oxygen-rich blood he needs and helps me to sleep as well (while I still can).

Here is the modified training program that I perform once a week, at the YMCA while the kids are busy with their programs:

Elliptical Cross-Trainer: 30 minutes, various ramp positions and speeds.

Seated row (on machine): 3 sets x 15 reps – strengthens the upper and middle back, prevents back pain.

Seated chest press (on machine): 3 sets x 15 reps – strengthens shoulders and chest (to support increased breast size!)

Standing single hamstring curls (on machine): 3 sets of 10 reps each leg - to maintain strength in the back of the upper leg to support the front of the body as it becomes bigger and heavier.

Standing calf raises (on stairs): 3 sets of 25 - to maintain strength in the back of the upper leg to support the front of the body as it becomes bigger and heavier.

Dumbbell press (on weight bench): 3 sets x 10 reps – keeping these shoulders strong for carrying a baby around!

Biceps dumbbell curl (on weight bench) 3 sets x 10 reps – preparing for curling diaper bags and baby car seats.

Triceps cable extension (on machine): 3 sets of 10 reps – to maintain the balance of strength in my upper arms (and prevent the ugly ‘sags’!)


It is not always easy to get motivated to workout, but I always thank myself afterwards – and I know I will be most thankful later on when I resume my usual fitness regime without too much difficulty.  Keep on moving!