The first few weeks of pregnancy can leave the best of us curled up in bed praying for pregnancy nausea to go the F away. Going to the gym is seemingly impossible. In fact, simply walking to the bathroom feels impossible. Once you’re feeling well enough to make it to the gym, the up and down of the prescribed workout may make you so nauseous its not even worth it.

Please know you are definitely not alone. Nausea and vomiting in pregnancy impacts approximately 80% of pregnant people (and is actually a positive sign that pregnancy is progressing well. Go body!) On the bright side, most nausea subsides by about the ninth week of pregnancy, when hormones start to regulate.

But what about movement? Well, during those peak nausea days, burpees, jumping jacks, and big movements are not your friend. However, exercise and endorphins can improve your overall sense of well-being and may reduce your nausea!  During those early weeks try this gentle workout to reduce pregnancy nausea.

Gentle Workout to Reduce Pregnancy Nausea

Move through this gentle flow workout 3 times, spending 1 minute in each position. Slow your breath by inhaling through your nose for a count of 6 and exhaling through your mouth for a count of six. 

1. • Cat Cow
   • Lizard
   • Bird Dog
   • Legs Up on the Wall Pose
   • Glute Bridge with 3 Second Hold at Top
   • Seated Straddle Side Bend
   • Head to Knee Forward Bend
   • Shinbox Switch to Tripod
   • Low Squat Hold and Sway
   • Down Dog or Puppy Dog
   • Child’s Pose

 

Bonus Tricks

Slow down your breath. Often when you get nauseous, your breathing becomes shallow and fast, activating the sympathetic nervous system (that fight or flight response). Slowing down your breath and opting for more controlled breath work has been shown to reduce nausea and calm the body (1). This could also be why intense cardio increases feelings of pregnancy nausea. It’s not just the up and down, it may also be the shortened breath pattern. Your environment also matters. Bright lights and loud music can be overstimulating and may add to your nausea. Dim the lights, throw on some calming music and settle in for a gentle workout.

Looking for more tips? Check out these 5 Ways to Reduce Morning Sickness!

References

1. https://academic.oup.com/jtm/article/10/2/108/1809586