How To Exercise With Morning Sickness
You may have every intention of staying active during your pregnancy. But when morning sickness hits, it can feel impossible to exercise.
An estimated 75-80% of pregnant women experience pregnancy-induced nausea or vomiting, AKA morning sickness. For most women, this lets up at the end of the first trimester or the beginning of the second trimester. Still, studies also show that 22% of women who experience morning sickness are less likely to exercise regularly.
Exercising during pregnancy comes with a ton of benefits for you and baby. So how can you work through the discomfort—and misery—of morning sickness? Here are our top tips for exercising when you have morning sickness.
Reframe Your Exercise Mindset
If you followed a specific workout plan pre-pregnancy, it's natural to feel defeated when morning sickness disrupts your routine. But if you're used to a rigid strength training or running schedule, it can be challenging to reframe your mindset.
Try to unravel what exercise means to you. Does it make you feel better physically and emotionally? Are you motivated by the health benefits during your pregnancy? Try to shift away from a rigid exercise program and embrace the positive aspects of movement itself.
Remember: Some Movement is Better Than Nothing
You may feel like curling up on the couch with a ginger ale, but exercise can actually help decrease morning sickness for some women.
Even if it's not a structured workout, sneaking in some movement is better than no movement. A short walk or stretching routine still counts as exercise! Find what works for you, and focus on any movement that makes you feel good.
Dial Back the Intensity
Crossfit, HIIT, and running may contribute to digestive upset and nausea. Instead, switch to low-impact exercise that doesn't trigger nausea! Modified strength training or prenatal yoga can offer a more gentle workout. Walking or swimming may also help you feel better and get in some cardio movement.
Find Your Feel-Good Time
Try to work out when you usually feel your best. If morning sickness hits hardest in the early hours, switch to an afternoon workout. Finding the sweet spot may take some experimenting. Once you find it, try to do your exercises at the same time each day to help build your new routine.
Rest When You Need To
Listen to your body! If you start to feel exhausted and sick, don't push yourself to complete your entire workout. It's OK to take frequent breaks—even if it means sitting down mid-set or taking a water break.
Shorten When You Need To
Instead of your usual hour-long session, shorten your workouts or break them up into a few smaller workouts throughout the day. If you usually complete a 60-minute run, try a 20-minute walk around the block in the morning and evening. Or, try a 30-minute yoga session.
There's also no shame in doing fewer reps and sets during your strength training sessions. If your current workout makes you feel queasy, try reducing the number of repetitions in each set or decreasing the number of sets altogether. You can still focus on proper form and controlled movements.
Take Your Workout Outside
Some women find that fresh air and sunshine help combat morning sickness. Research has even found pregnant women felt less nauseous doing outdoor activities compared to gym-based exercise. Instead of working out inside your home or at the gym, try strength training outside or go for a walk.
Stay Hydrated
Morning sickness can often lead to dehydration if you're vomiting, which can make nausea even worse. Focus on staying hydrated before, during, and after your workout. Ideally, you should aim for 8-12 cups of water per day. Seltzers, mineral waters, ginger ale, ginger tea, peppermint tea, and sports drinks may also be more palatable when nausea strikes.
Remember To Eat
Food may be the last thing you want to think about, but it's still important to fuel your body. As a bonus, some snacks can help prevent nausea and give you energy to get your workout in.
Focus on eating a small, easily digestible snack that works for you. If nausea strikes in the morning, eating dry toast or crackers first thing can help you avoid moving around on an empty stomach. Frequently snacking on easy-to-digest saltine crackers or fruits, like bananas or applesauce, may help settle your stomach.
Try Nausea Wristbands
Many women swear by nausea wristbands to help relieve morning sickness. You can wear these during your day-to-day and during workouts to help reduce nausea. These acupuncture bracelets put pressure on the P6/Nei-Kuan pressure point between the center of your inner wrist. Studies have shown placing pressure on this area can help relieve nausea and vomiting.
Seek Help If Morning Sickness Is Unbearable
If extreme morning sickness affects your ability to live your life—beyond your ability to work out—see your healthcare provider. They can often prescribe you medications to help treat nausea and vomiting.
Sources
American College of Obstetricians and Gynecologists. Morning Sickness: Nausea and Vomiting of Pregnancy. https://www.acog.org/womens-health/faqs/morning-sickness-nausea-and-vomiting-of-pregnancy
Connolly CP, et al. (2019). Associations Among Work-Related and Leisure-Time Physical Activity With Level of Nausea During Pregnancy. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6600623/
Ünülü M, et al. (2018). The Effect of Neiguan Point (P6) Acupressure With Wristband on Postoperative Nausea, Vomiting, and Comfort Level: A Randomized Controlled Study. https://pubmed.ncbi.nlm.nih.gov/30449440/