As I get closer to and start preparing maternity leave, I’ve been reflecting a lot on how I want to feel going into this next phase—both physically and mentally. Pregnancy brings a lot of changes, and while every experience is different, one thing I keep coming back to is this:
Movement matters.
Not in a “push harder” kind of way, but in a support your body, prepare for birth, and set yourself up for recovery kind of way.
As a kinesiologist—and a soon-to-be mom again—my focus right now isn’t about performance. It’s about being intentional with a prenatal exercise routine that helps me feel strong, supported, and ready for what’s ahead.
Why Exercise During Pregnancy Matters
Exercise during pregnancy isn’t about maintaining your pre-pregnancy routine—it’s about adapting to what your body needs now.
A well-structured prenatal exercise routine can help:
- Support your body as it changes
- Reduce common aches and pains (hello, back and hips)
- Improve energy levels and circulation
- Prepare your body for labour and delivery
- Set the foundation for a smoother recovery postpartum
That last piece is huge. The work you do now isn’t just for pregnancy—it’s an investment in how your body recovers after baby arrives.
What I’m Focusing on Right Now
At this stage, my workouts are centred around a few key areas:
1. Core (Deep Core + Breathing)
I’m focusing on reconnecting with my core—not through crunches, but through breathing and control.
Think:
- 360 breathing
- Coordinating breath with pelvic floor
This helps support my spine, manage pressure, and build a foundation for postpartum healing.
2. Glutes & Hips
Strong glutes and hips are essential right now. They help:
- Support the pelvis
- Reduce strain on the lower back
- Improve overall stability
One thing I’m especially mindful of is hip internal rotation.
👉 This is often overlooked, but it plays an important role in helping the pelvis move and open during labour.
Incorporating movements that gently work into hip internal rotation can support better positioning and mobility heading into birth.
3. Upper Body Strength
Let’s be honest—there’s a lot of holding, feeding, and carrying coming.
I’m prioritizing:
- Upper back strength
- Postural muscles
This helps counteract the forward posture that comes with pregnancy and, later, life with a newborn.
4. Low-Impact Cardio
Nothing fancy here—just consistent movement.
- Walking
- Incline walking
- Light conditioning
This supports endurance, circulation, and overall energy levels without overloading the body.
What I’ve Modified
This part is just as important as what I’m doing.
- I’ve reduced intensity
- I take more rest when needed
- I adjust based on how I feel day-to-day
There’s no pushing through right now—it’s about working with my body, not against it.
Movement Is Movement
One of the biggest things I remind both myself and my clients:
Any movement is good movement.
It doesn’t have to be a full workout.
It doesn’t have to be perfect.
Some days it’s strength training.
Some days it’s a walk.
Some days it’s just getting up and moving between tasks.
It all counts.
A Quick Note
Every pregnancy is different. Before starting or continuing any prenatal exercise routine, it’s important to check in with your healthcare provider and make sure what you’re doing is appropriate for you.
Final Thoughts
Right now, my goal isn’t to train harder—it’s to prepare smarter.
Everything I’m doing is with intention:
- Supporting my body through pregnancy
- Preparing for labour and delivery
- Setting myself up for a smoother recovery postpartum
If you’re pregnant, preparing for your second maternity leave and feeling unsure about how to move safely, you’re not alone—and you don’t have to figure it out on your own.
Need Support?
If you’re looking for guidance with preparing for your second maternity leave, our team at Longevity Nexum is here to help you feel strong, supported, and confident through every stage.
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