Exercise in early pregnancy

[isthatpoisontoo]

Hello! I'm new to this board because I only discovered I'm pregnant 2 days ago.

For the last week I've been finding exercise really hard. The day before I found out I was pregnant, I started the 30 Day Shred, and got six minutes in before having to sit down because I felt so faint. I thought I was just hideously unfit, so when I felt a bit better, I tried my usual routine with weights. I didn't finish that, either, I got too dizzy.

Obviously I've given up on the 30 Day Shred, but all the information I can find (the NHS, for example) says it's important to exercise in pregnancy and continuing what you were doing before should be fine. Today's exercise routine went just as badly, though. If I ought to just push through, I will, but I don't want to harm my tiny embryo!

Has anyone else felt like this? And worked out what you're meant to do about exercise?

[BlondieG87]

Hi there
Congrats! I was on honeymoon when unknowingly 2-4 weeks pregnant and took my IPAD to do my usual daily 60min fitness app..I managed no more than 15-20mins every other day and was exhausted!

I wanted to be a mama that carried on being super fit through pregnancy and I usually run every day but haven't been able to since week 5 - now walk on an incline on the treadmill at 6km p/h for 40mins and I'm done in (wk 14)!!

[BlondieG87]

Most importantly - listen to what your body is telling you, don't overdo it in the precious early days. But it is frustrating!

[NHKX2]

I think the problem was that you had JUST started the 30 Day Shred and would have had to have all your energy to focus on it--being newly pregnant you just don't have that. Medical advice is that you can continue what you were accustomed to (within reason and listening to your body, resting appropriately and as needed) but you should not start anything that your body has not been accustomed to.

I found out I was pregnant a week before I ran a marathon and I thought "Sweet! I'm in top shape and I'll keep up with the running!"...yeah...after the marathon I didn't run a step. I could only manage to take long, brisk walks and do pregnancy yoga once a week. I was so tired, and eventually my lung capacity declined so much I just had to adapt my expectations and stay active with moderate/mild activity.

Some ladies can run all the way through third trimester. I wasn't one of them! take care of yourself, listen to your body, and allow yourself to celebrate small accomplishments like walking to the store! :)

[VivaHate]

I was on a very regimented, 6 day a week mainly weights based routine, and very fit because of it!

Alas, early pregnancy has knocked me for six and left me exhausted!

Yesterday was my first time back at the gym in 5 weeks (I'm 11 weeks today). I had to alter my usual routine quite drastically- fewer reps, fewer sets, less weight.

To be honest I would strongly advise against starting anything "new" or drastic; 30 day shred, although 20 mins, can be quite physically demanding! Have you tried swimming or brisk walking? Start off for 20 mins 3 x a week and build up if you wish :) but always, always listen to your body. Don't "push through".

[AmyB1986]

Hi- I also experienced the same symptoms as you in all of my pregnancies.
The first time I put it down to not eating but later found out I was pregnant. The second and third times I understood the feeling and rushed for a pregnancy test which of course was positive.
I found that light cardio in the early weeks is the best like using the bikes where you are sitting.
As the time passed I could do more.
All down to hormonal changes and increased blood volume, takes a little while for your body to get used to the changes.
Obviously I skipped the weights but did floor core exercises instead and swapped my gym for walking as my belly got bigger.

[chocfireguard]

I went from covering 10k no problem to exhausted in 15mins. Ended up just doing what felt comfortable in a swimming pool for the first 14 weeks or so, until my energy came back. Now 37 weeks and shuffling up and down hills!

[isthatpoisontoo]

Thank you all so much for your responses. I feel much better about it now. I'd been feeling like I was failing at pregnancy already! Clearly I'm not, if it was the same for all of you.

NHK and Viva, I started the 30 Day before I knew I was pregnant, so I dropped that straight away, but I had thought I would be ok continuing my usual weights based routine. If marathon runners can't keep it up, though, I feel a bit better about scaling it back for a while!

It is a lot like not having eaten, Amy. Then, I'm also swinging from queasy to ravenous throughout the day, so it could actually be that!

I'm going to take your advice and go for light cardio. I always find it hard to drag myself to the swimming pool in winter, but I'll give it a go. I've also found a local pregnancy exercise class, I'm worried I'll look a bit silly turning up when I'm only just pregnant, but they should know what I ought to be doing. The problem with listening to my body is that it most often says it want to sit on the sofa and eat Maltesers!

[TriJo]

I brought my training volume down straight away when I found out - I had been training around 8-10 times a week between swimming, cycling, running and strength work but took it down to 5 sessions a week. Just did what I felt like I could. I completed an Olympic distance triathlon at 8 weeks along - I had been training to do it in around 3 hours, but took it at a relatively handy pace instead and never really put myself under any stress throughout. I then kept cycling until 14 weeks and running until 25 weeks, still swimming, doing gym cardio and yoga now at 31 weeks.

[lljkk]

Usually you can just carry on with what you're used to, but if you're tired, don't push it. Keep hydrated, don't overheat, & don't push your ligaments.

[dinkystinky]

If you were doing exercise regularly before getting pregnant, carry on with that so long as you feel well doing it. Otherwise gentle exercise (a walk, swim, pilates - but not focusing on abs work too much) is fine. I exercised through all 3 of my pregnancies until almost the very end, just dropping intensity as I got bigger.

[KittyandTeal]

I run 5k 3 times a week in a fairly decent time. Found it a bit harder over Christmas but assumed it was the alcohol and all the rich food. Found out I am pregnant nye.

I'm really struggling running now, it now takes me 37 min to do 5k😳 I'm walking more than running atm. I'm going to stick with is as I know it gets better after 10ish weeks and then I'll regret giving up. I plan on just getting slower and slower until I'm walking 5k regularly. Better than nothing I guess.

[ChicaMomma]

Just continue (even with the Shred) provided you respect your body- dont overheat, dont overpush yourself. You coudl do a modified version of the shred, i did- i just took it a bit easier.

[ThursdayLastWeek]

Yes the most important thing is to listen to your body, and don't worry about finding it more difficult. From the very second I got my BFP I was breathless and sluggish when running.

Kitty that's exactly what I did at parkrun - still went, but just didn't push myself. My last run was a 40min 5k at 30 weeks!

Even though it all feels harder it's pretty good for you

And congratulations!

[malvinandhobbes]

I was very fit before pregnancy. I do crossfit and run. I didn't do a thing in the first trimester because I was too tired and dizzy. The light headedness was a huge problem and much worse when I exercised. It didn't feel safe.

It didn't matter that I was fit before I started. I stopped wearing my fitbit because I was only managing about 5000 steps a day.

I am in the early second trimester now and feel so much better and I want to exercise. My only problem now is finding a good enough sports bra as my bra size has gone from a D cup to a FF.

[isthatpoisontoo]

Malvin I'm dreading boob growth. My starting point is a 30G, who knows where I'll end up?!

I hear you all on exercising but listening to your body. I just wish my body was a better communicator! I'm going to try to pay more attention so the dizziness doesn't creep up on me.

[LaPharisienne]

What malvinandhobbes said.

Pregnancy has really knocked me for six - some days it has been a real struggle to walk to the tube... Frustrating, but so it goes!

[Mermaid36]

Yup, same! I was someone that trained 5 days a week doing various things...

I'm 13+1 with twins and currently I'm down to one zumba class and about 6 miles of walking a week. I'd like to put a swim back into my routine and some pregnancy pilates...

As much as I've lowered the intensity of zumba, it's knackering! I was doing 3 classes a week originally (2 back to back on a Friday!). Now I'm wiped out after one!

I've had to give up kickboxing and open water/cold water swimming, plus military fitness....meh!

[Whathaveilost]

I was extremely active before I got pregnant. I didn't find out until quite late but round the 8 week mark I slumped and got tired quickly. However after a few weeks I remember getting my mojo back and was able to cary on.

Up until a week before the baby was born I was still doing quite a few appropriate weight lifting exercises, step class ( it was all the rage then) and swimming.i was able to o do the same again with DS2. However I do think it was because I was incredibly fit before the pregnancy that helped me to do this ( those were the days!)

[5madthings]

Its fine to carry on with what you are used to but the first trimester often makes you exhausted ime. I am almost 30wks and still riding my bike with my five yr old in tag a long. School run is two miles so that's eight miles a day and often cycle other places. I stopped running though, had been at half marathon distance as I had a bit of spotting. Thankfully that stopped but I had placenta previa so was more careful, a scan this week showed my placenta has now moved though :) I am carrying on with the cycling just at a slower pace, it's actually easier than walking as my bump gets bigger. Am going to try and go swimming as well have always found that Ok in pregnancy though again I will be slower and I won't be able to do 80 lengths like I would when not pregnant!

Listen to your body and good luck.

[TriJo]

isthatpoisontoo I started out at a 30FF so quite similar to you - I'm now a 32HH-J at 31 weeks. I wear a Shock Absorber Active Multisport in 34HH at the gym and it's pretty good.

[GrumpetLikesCrumpets]

I like to think I'm reasonably fit, but all I really do for excercixes is cycle, walk and the occasional bit of yoga. I cycle every day, but for transport rather than fitness (I rarely use the car) - I probably cover 4 to 8 miles a day. It's a far cry from a spin class! I would really like to join a pregnancy swimming class/session...but I'm only 4 weeks . Any thoughts?...like will I attract attention because u don't have a bump?...should I just go to a normal swimming session?

[Runningupthathill82]

Grumpet, if I were you I'd just do an ordinary exercise class, or go swimming, and make sure you work comfortably within your limits.
Aqua natal is very, very gentle and not really "exercise" at all. Likewise pregnancy yoga.
Both are good in the third trimester when you're too big and uncomfortable to do anything else but, before then, a bit of a waste of money IMO - unless the point is to meet other pregnant women rather than to work out, if you see what I mean.

[Runningupthathill82]

Isthstpoisontoo - I have the Panache sports bra and it's great. I've gone from a 30e to a 34G.
I ran until 25ish weeks and did circuits to 35, and it was great for both. Really supportive and comfortable.

[MrsZumbaDancer]

currently teaching 2 fitness classes a week (at 10+2) Gave up teaching classes altogether with my DS, as midwife thought it best (weak Achilles).

This time I'm planning on teaching for as long as i can and dropping one class soon. As others said, don't introduce anything new and take anything steady. Relaxin affects the joints in pregnancy, bump will affect your centre of gravity.

[missybct]

Shamelessly marking - I got my BFP yesterday. Fortunately we live around some beautiful walking areas and I have a weight/medicine ball regime at home. Both me and DP road cycle, so I still plan to do that until the weather gets too warm.