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How to Start and Stick with an Exercise Plan during a High-Risk Pregnancy

Unless you have some type of major health complication(s), exercise is often recommended and encouraged for high-risk pregnancy patients. Depending on your pregnancy symptoms, you may feel discouraged to exercise, but it’s truly one of the best ways to promote a healthy high-risk pregnancy.

The benefits of consistent exercise during a high-risk pregnancy can include:

  • Improved sleep.

  • Reduced stress.

  • Maintain or build muscle.

  • Hip & low back pain relief.

  • Better postpartum recovery.

Even if you have a strong fitness background, starting and sticking with exercise plan during a high-risk pregnancy, can be really challenging. Below are 5 tips that can help make it easier:

1. Hire a fitness trainer: With a serious lack of safe exercise guidelines for high-risk pregnancy patients, you shouldn’t navigate an exercise plan alone. An experienced fitness trainer will provide safe & effective workouts based on your unique high-risk pregnancy. A supportive trainer can also inspire you to remain consistent with your exercise plan, and inform you of other habits you can adopt to promote a healthier high-risk pregnancy.

2. Schedule Your Workouts: Although “winging it” can feel comfortable, but that approach rarely ever produces results. As a high-risk pregnancy patient, your calendar will be filled with multiple doctor’s appointments. Scheduling your workouts, helps prioritize your exercise plan amongst all of your other goals and responsibilities.

3. Avoid Comparing yourself to others: What works for one person may put another person at greater risk for health issues. Everyone’s overall physical functioning and fitness goals are truly unique. Comparing yourself to others can be really discouraging, so be sure to remain focused and motivated by YOUR goals.

4. Be Kind to Yourself: If you have to skip or shorten a workout because of your high-risk pregnancy symptoms, please don’t beat yourself up about it. You are literally working around the clock to grow a human. Take time to rest and plan for your next workout to be a great one.

5. Have Fun: You are not likely to stick with an exercise plan you do not enjoy. There are a variety of safe exercises you can perform during your high-risk pregnancy. Choose exercises that are to your liking.

***Always consult your prenatal healthcare professional before starting or resuming an exercise plan during a high-risk pregnancy! ***


Written by: Denise Cruse

Certified Fitness Trainer

High-Risk Maternity Fitness Coach


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