Safe forms of exercise?

[septembersong]

Have just joined my local gym and had great plans to get fit and into good shape by xmas. However, just discovered am pregnant! But determined to make the most of gym membership anyway. Besides swimming, what kind of classes can I safely do? And is it safe to use a steam room? Any advice gladly received, as am determined to be as fit and healthy in this pregnancy as possible.

It's probably worth having an induction with the gym if they offer one.

It depends on what exercise you were doing before but generally you need to avoid exercising on your back after 16 weeks (which rules out bodypump) or over-heating (which probably rules out spinning)

Stationary bikes are fine, most of the weight machines (but check with an instructor) and the treadmills (especially if you were a runner before)

Does your gym offer pregnancy fitness or pilates classes? It's probably best to get expert advice if you can. Or get a Pregnancy fitness DVD, like Erin O'Brien's, for tips on what kind of exercise is okay that you can then follow at the gym.

In addition to the above, no sit-ups or crunches after 12 weeks (it can damage the stomach muscles, which are starting to separate), but plank is fine, or gym ball work to strengthen your core.

If you're really keen, there are online stores that sell temperature monitors so that you don't overheat and can check how far to push yourself (check with the doc/midwife as to safe body temperature) and don't use heavy weights - your ligaments all soften and become stretchy when you're pregnant to allow your womb (and the ligaments that hold it) to stretch. The side effect is that ALL your ligaments are stretchy and, once stretched too far, they can't be worked back into shape like muscles, so that's why no heavy weights.

But exercise is a great idea while pregnant. It keeps you happy, makes the baby happy and prepares you for the physical exertion of labour! You'll also find it easier to get in shape afterwards...

That's really helpful, thanks picklesarnie and diamond back - you both sounds like you know what you're talking about!

No steam rooms, saunas or jacuzzis.

Take it easy and always let the instructor know you're pregnant.

As well as sit-ups & crunches, any move that involves lifting both legs at once (like some pilates moves) are out for the same reason.

Swimming is great - just avoid breaststroke legs if you get any SPD symptoms.

Do be aware with everything that your joints will loosen so it'll become easier to hurt yourself.

I had been going to yoga and pilates classes for about a year and a half before falling pregnant so I carried on with those. Both instructors happened to be trained in antenatal yoga and pilates so were good at showing me how to modify things. They both told me that if I hadn't already been going for a while, they wouldn't have wanted me to start. Classes like that are definitely worth a try if the instructors are happy to let you start, otherwise you could go to special antenatal classes.
In terms of lying on your back, it's not advised but my MW told me that it's fine for just a few minutes at a time and if anything was starting to happen you'd definitely be able to feel it. She said it's only when you're asleep that there's a possibility you wouldn't feel any problems.
The steam room is really a no go zone for pregnant women. You can't control your temperature well in there so I'd avoid it.

Have you got a bodybalance class at the gym? My instructor is great and has worked through the different tracks as to what I can and can't do. It's also the same tracks for 3 months so eventually you know what you are doing at every class.
Have also been enjoying swimming. All steamrooms should have signs saying no to pregnancy so, just stick to the jacuzzi.

BTW congratulations on your BFP :)

You can keep doing anything you were doing pre-pregnancy. If you are starting new exercises, best to be cautious. With DC1, I kept running on the treadmill until about 30 weeks (although slower than I used to) and then switched to fast uphill walking until the end. Also did weights, plus took prenatal yoga and pilates classes. Was at the gym the day my waters broke. Exercise is supposed to be really good for both you and the baby in pregnancy, and cardio exercise like running is supposed to help your placenta grow stronger.