Most pregnant women suffer with morning sickness to some degree. Whether it be experienced in the morning, during the afternoon or all day long, there can be no doubt that an expectant mother’s normal exercise routine is disrupted by the feelings of nausea, weakness, hot sweats and vomiting.

Drop the intensity

Even when you’re used to following a structured training program, exercise can be the last thing you want to do when the feelings of nausea, tiredness, weakness and vomiting kick in. A routine can be maintained in terms of structure, however the intensity will need to be dropped a few notches.

Rest when you need to

If you find you wake up feeling like you want to roll over and rest, then stay in bed.  This means you will not be tired all day plus the feelings of sickness will pass and later in the day you are more likely to feel that you want to exercise.  Learn to listen to your body and take extra rest that you would normally.  Right now your energy is being used to grow a new baby and this is the priority.

Give yourself more time

You may also find that it takes you longer to get moving in the mornings so set your alarm for 30 minutes later then take your time.  Feelings of sickness can be alleviated by sipping on herbal tea and should you chose to exercise then a small meal is recommended to give you energy and maintain blood sugar levels.

Move a little every day

The majority of women experience the most discomfort in their first trimester and find that as they move into the second they become more energised and want to become active.  Exercising during pregnancy has many benefits for an expectant mother and can actually help to manage the symptoms being experienced.  Moving on a daily basis helps to get the blood flowing and the increased oxygen energises and invigorates both mum and bub.

Don’t over do it

Ideal activities include a gentle walk, swim, light weight resistance workout, a pregnancy class or yoga session.  Whatever activity is undertaken, your heart rate should be kept below 140bpm, breathing should not become laboured or held as this increases blood pressure, plus care should be taken to not overheat.  Always sip water as you workout to maintain body temperature and always get medical clearance before undertaking any exercise when pregnant.

About CJ’s FitbumpsCJ is a fitness and nutrition expert who specialises in helping expectant mums and new families. Are you pregnant and looking to find some ‘me’ time before baby arrives? If so, join her on Tuesday nights at St John’s Church Hall, Chelmsford, for a gentle stretch, relaxation and meditation session. To book your space or for more details contact CJ directly at