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As many of you know, I am expecting this March! These last few months have been an adventure into the world of all things prenatal. As a new mom, I’ve had many questions and although there is a wealth of information out there, much of it just told me what I could not do and left me unsatisfied. From what you should eat, how you should sleep, to what chemicals you are exposed to, there are very strong opinions out there. Some is based in sound science but a lot of it surprisingly is outdated or passed down societally. So after reading a few different books and consulting with various practitioners, I’ve decided that I need to listen to my own body and trust my instincts. I think what I’ve realized through this process is that there is less right or wrong, and more about relative risk. In the end, moms need to make their own decisions and be at peace with them.

Since my area of expertise is health and exercise, I want to clear up some ideas floating out there about prenatal fitness. Bottom line: as a pregnant mom, you can still do a lot and have fun with it. You are not just bound to walking! What you are able to tolerate depends a lot on what your fitness level was before pregnancy. If you ran consistently, you can still run but you likely don’t want to train for a PB this season. If you are a gym person, you can still lift weights, use the cardio machines, and take part in aerobics classes. The caveat for it all is that you have to listen to your body. Make sure you stay well hydrated, you don’t get light headed, dizzy, or nauseous, and you aren’t so out of breathe you can’t talk. I found that my tolerance to different activities changed throughout my pregnancy. Some weeks, I felt so much better in the gym so I did more workouts there, while other weeks I really enjoyed hiking. Generally speaking, you will have to slow down but how much you do depends on how you are feeling. For some inspiration, check out fellow physio and local pro athlete Gillian Claytons blog of completing a triathlon while pregnant! Please note: If you do have a specific medical issue or experiencing pain, you need to consult your doctor, midwife, or health care practitioner for specific exercise guidelines.

If you were not too active before pregnancy, do not worry. This is a great opportunity to care for yourself and your developing baby. Start with simple goals like 20 minutes, 3x/week doing something you enjoy – walking, yoga, swimming, or even dancing. If you need more structure, great places to check out in the Kitsilano area are: circuit training classes at Barefoot and Pregnant, and prenatal yoga at Semperviva. Staying active has helped with my energy levels, sleep, and feeling good about my body despite all the changes going on.

Lastly, I want to share the benefits of prenatal massage and physiotherapy. Both services have helped tremendously with my changing body and the aches and pains that have come along. With their help, I have been able to carry on doing most things and really enjoy this pregnancy. Hopefully after reading this you will feel like pregnancy is less of a time you can’t do things, but embrace what you can still do!

For my existing clients, I am working until the end of February and will be away for the summer at least. I plan on coming back in some capacity in the fall but in the meantime, our great team of physiotherapists will be happy to look after you.

Jessie Wu, MPT, ConnectTherapy™, Clinical Pilates, CAFCI