Whether you had a fitness program prior to pregnancy or had plans to start exercising during pregnancy, daily fatigue & morning sickness can hinder the best intentions for even the healthiest and most physically fit. Fatigue and morning sickness are common during pregnancy, particularly in the first and third trimester. They can be specific to a certain time of day or it can last the whole day and even occur at night.
Whichever is applicable to you, there are four things you need to consider and keep in mind:
Rest and relaxation
Put your own and your baby's health first. Being tired is a sign that you need to slow down and take a break. Make sure that you are getting plenty of rest and relaxation in your week. Taking time out for yourself is essential.
A 20-minute walk can be all that you need to get things moving. If after 20 minutes you feel fine then increase the walk to 25 minutes the following day. You should feel energised after your walk not exhausted and needing to lie down. Ensure that you keep well hydrated and avoid walking outdoors during the hottest part of the day (between 11 am-3 pm).
If even the thought of a walk is too exhausting then start with some basic stretching and light activity at home. Basic movements that stretch and warm up your body can help get things in motion preparing you for a light walk or other activities.
Pregnancy is not a time to make gains in fitness and strength. Don't beat yourself up if you are unable to exercise for a few weeks. The most important thing is that you take care of yourself and your unborn baby.
Remember your own health and wellbeing are essential during pregnancy. Take care of yourself and make sure you are getting the support you need, particularly if you are suffering from tiredness and morning sickness. Simplify your day so that you are not running around endlessly. Make sleep a priority, whether it be at night or an additional nap during the day.
Written by Annette Buckley