Exercising & Pregnancy

[Ebeneser]

I'm nearly 8 weeks pregnant, and am looking at ideas for what other people did for exercise when they were pregnant, especially in the later stages.

I have always been a runner, and took up cycling in my late 20s. I was supposed to go cycle camping around the Picos de Europa with a friend end of May, but we've decided it's probably best now if I didn't go.

I am going to keep up the running as long as I can, but probably swap to the treadmill (I have one at home) rather than risk coming a cropper in the woods where I usually run with the dog.

I do HIIT every now and then as well, but I'm guessing that is probably not advisable either.

I have my own weights at home (bench with barbell, lots of free weights etc), anyone carried on weightlifting when pregnant? I'm thinking perhaps halving the weight and upping the reps?

Any other ideas for improving core strength as well would be grateful. Not sure my usual situps, knee fold tucks etc will be practicable!

I tried doing yoga once but nearly fell asleep.
Also I'm not a very good swimmer, and can't deal with putting my head under the water, it freaks me out.

I currently walk the dog 5-6 miles a day, which I have no choice but to continue, but I believe walking is a good exercise when your pregnant, although I might get some walking poles later on as the dog and I wander about on some very uneven terrain on many of our walks (tree roots, mud, stones, the odd fallen tree one needs to climb over etc). We climb over the odd gate/turnstile as well so maybe will have to alternate routes as I can't imagine that's going to be easy when 8 or 9 months pregnant.

TIA

[lljkk]

The rule of thumb is, you can do exactly whatever activity you are already used to. Just as vigorously, just as often. For as long as you feel up to it.

Caveats: Don't escalate to more intense activity now.
Take steps to avoid overheating, dehydration, straining your ligaments too hard. You never want to be left shattered, either.
Don't do contact sport or things with high risk of abdominal injury from falls (downhill skiing & horseriding are the usual examples, not cycling).
Rules change if your pregnancy enters a high risk status.

Eg., I jogged until 39 weeks & the consultants congratulated for cycling 17 miles to a 34 week scan.

Weights are a funny one... your ligaments all get stretchier & weaker in late pregnancy. I'd worry about abdominal ligaments, so cut back on anything that strains the tum. I guess that might mean you need to stop worrying about front "core" but you could still work fine on back "core".

[Fruitcocktail6]

I gave up running pretty much straight away as my boobs hurt too much. I've continued with yoga and swimming but nothing else. I would probably faint if I tried to do weights, I am so lightheaded. I tried bony balance for the first time since week 6 yesterday (I'm now 12) and the teacher didn't offer any modifications and I was so aware of any pressure on my belly that I really didn't enjoy it. Won't go back until after I've had the baby.

[Fruitcocktail6]

*body balance not bony balance

[ememem84]

I carried on Riding until I was 8 months. At that point my johdpurs didn’t do up any more. But I rode before I was pregnant and my body is used to it.

As a pp said do whatever you’re used to doing. And stop when you feel less able.

I honestly believe exercise (riding yoga walking and gym) helped me through the pregnancy and a fairly easy but quick birth.

[Ebeneser]

Thanks, I'll carry on as is for now then, but cut back on the weight when using weights. Trying to beat a PB on the chest press is probably not a good idea!
I'm trying not to be paranoid about my weight as well. I've already put on weight, I thought I'd be more likely to loose weight in the first trimester, especially as I've stopped drinking, but hey ho. Maybe it's water retention as I'm trying to drink a lot more. I've so far not had any morning sickness so my appetite has been normal.

[KatharinaRosalie]

did Bodypump with my normal weights until 5 days before I had the baby. As there is no jumping around, didn't even need to make any adjusments. Running got uncomfortable earlier, all the bouncing.