Exercise during pregnancy

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Hi,

This morning I officially entered the 2nd trimester. During the first trimester I tried to exercise a handful of times but was simply too tired to do anything most of the time. I'be pretty much done almost zero exercise!

I'm really hoping the 2nd T will be different, but this morning I got on my exercise bike and managed a whole 5 mins before feeling lethargic and like I wanted to stop

I've signed up for pregnancy yoga once a week starting this weekend, and I'm thinking I could try using my indoor bike most mornings perhaps working up to 10 mins over the next week or so, but I'm just so disappointed that I've lost so much fitness over the last 3 months!

What exercise are you managing during pregnancy? Did anyone manage to gradually increase activity over 2nd T? Keen to hear your experiences.

I felt almost like myself pre pregnancy by 12-13 weeks pg and I liked walking and swimming but I wasn't particularly active before getting pg

First pregnancy I swam and walked loads right up to my due date. This time, early days, but I'm still cycling, swimming and training with my PT.

Last time, SPD and exhaustion did for the cycling pretty early on as I have a pretty long commute.

Managing to walk dog and garden. Stopped rowing about a month ago as a bit heavy for my boat and get very frustrated at not being able to do much without being exhausted.
23weeks with first

Don't be too hard on yourself, you will be less fit in pregnancy than before (you're bigger, a lot of energy is going into growing a new human, there's more strain on your organs, etc, etc).

Your plan for the indoor bike and the pregnancy yoga is good though. You could also try aquanatal if you can find a class.

I swam throughout and trained with PT right up till 38 weeks even though the amount I was able to do was gradually reduced and tbh was really tired and could have seen it far enough! Was really glad I did post bIrth!

I was a big exerciser (ballet) before pregnancy, but couldn't do much in first trimester. Since 16 weeks, i've been dancing twice a week and pregnancy yoga once. I'm now 35 weeks and still going, but having to modify what I do quite a lot. I plan on going to at least 37 weeks.
I hope it pays dividends in labour and afterwards!

I started pregnancy yoga at 14 weeks and try to go for a swim once a week. Day to day I try to walk as much as I did before rather than driving, it's much harder than it was before so feels like a workout!

Too true sparkly. I can't believe how shattered I was yesterday after a longer than normal walk. I'm mourning my former fitness and hoping it comes back!

In the first trimester I barely had the energy to walk the kids to school. I managed 2 or 3 runs a week (4 miles ish) but I'd be shattered for ages after. I'd do a slow 1km swim on the days I didn't run. Since 16 weeks I have been back in the gym doing weights 2/3 times a week, spin class twice a week and running 3 times a week. I also go in the pool for at least 20 minutes everyday as I've found it a miracle cure for SPD. I'm 22 weeks now. Not sure how long it'll continue but I'm enjoying having a good amount of energy for now!

I have been the same OP first trimester was mostly a write-off with exercise due to sickness and exhaustion! 2nd tri was great I am doing metafit classes (modified) once a week. 27 wks now and hoping to continue this as long as I can. Other days I walk and am hoping it helps keep me fit for labour. My first pregnancy I was def fitter than I am this time around!

I'm really big into weight training so I've carried on all the way through my pregnancy so far! I'm only 14weeks so far so not sure I will be able to weight train until the end but will try :) I have dropped my weight a lot even the the doctor told me to carry on what I was doing before... but getting under a squat bar with over a 100kg on it doesn't sound like a good idea xx

I did pregnancy yoga from 14 weeks. It's not exactly demanding exercise but has a lot of physical, mental and emotional benefits.

Being in the water is great because it supports your body more. I did quite a bit of swimming and even Aqua Zumba until it got too much due to PGP.

Walking is good exercise in pregnancy, as it's gentle and you get fresh air, but I haven't been able to manage anything more than a very short, slow walk (with lots of rest breaks) for months, due to PGP

Anyway my advice is to adjust your expectations, maybe do more gentle exercise than you're used to, and try not to get too frustrated or put too much pressure on yourself to exercise at your pre-pregnancy level. As a PP said, you're growing a person!

I was going to the gym daily (mainly bike + free weights) before getting pregnant but my doctor told me to refrain from all exercise during the 1st trimester as I had some bleeding at around 8 weeks.

As soon as I hit the 2nd trimester and everything was progressing well, I started prenatal Pilates three times a week for one hour. The classes are challenging but not an overload, and I definitely feel like I've engaged my muscles afterwards. I came home sore from my first class and DH was bemused - he thought Pilates was some sort of massage!!

I've been walking as much as possible too, but as previous posters said, you are bound to feel exhausted more quickly than you would usually. Just as you will feel more hungry and thirsty than you would usually! Some days I just don't have the mood or energy to move at all, and that's ok (I also have hypothyroidism which exacerbates the exhaustion factor). Listen to your body and do what you can.

Can i ask if anyone has tried a pilates/yoga dvd? Was considering buying one now im heading out of the first trimester x

I was very active before getting pg, bit of running and the gym 4 or 5 times a week plus racing at our local velodrome! Bar the bike racing I had every intention of keeping it all going!! However... Running was the first to go (after minor bleeding and mc 2 yrs ago) then sickness and tiredness quickly reduced the gym to once a week if I was lucky....

21 weeks now and am back to (all reduced effort) 2 spin classes a week and weights once a week whilst listening closely to my body and resting/recovering well after each workout!

I did yoga throughout pregnancy but was definitely very tired and did less during the first trimester. By the second trimester I had much more energy.

Thought you might find this useful:-
www.bumpfit.uk/blog

Their latest blog has prenatal yoga poses you can do. They also sell maternity sports leggings which I practically lived in during pregnancy and they also helped postpartum when I couldn't get back into my pre-pregnancy clothes.

Wow! Some of you sound very active! Well done!

Well I started my yoga class today it was fab but more just stretching and working on flexibility rather than a work out. Will try to walk more and will try to use indoor cycle every couple of days.

I feel like I've gained a lot of fat and feel podgy after 1st tri and only being able to eat starchy carbs! Looking forward to more salad and exercise now :)

Thanks to MMK for the link - checking it out now! Xx

Just a quick question OP have you done yoga before? Please be careful trying anything new

Yeh have done it before. It's a pregnancy yoga class, not a regular yoga class.

I'm 18wks. Doing Body Attack, Body Pump and Circuits and have just signed up to pregnancy yoga (did normal yoga intermittently pre pregnancy). Had to tone down some of the more energetic moves but feel much better and less tired when I have been to a class

I did pretty hardcore cycling and still strength trained to 36 wks.
Was deadlifting 130kg still.
Stopped cause my bp went up across lifts. Spd was unaffected.
4wks postnatal today and have started gentle bodyweight and resistance band stuff.

Jessie mundell is the pregnancy fitness go to person. V good coaching and webinars over facebook. Part of the ggs (girls gone strong) movement

Hello to the upthread fellow track cyclist.
Cant wait to get back to the velodrome. Last went to a development session in late spring and havent raced for nearly a year :(

Def don't beat yourself up too much but I would try very gentle exercise such as walking/swimming?

Im 26 weeks and was relatively fit before falling pregnant, and similiar to yourself found it hard to do much in first trimester. Things have picked up a little so I do a mini circuit every morning in my lounge that consists of squats and weights. I also have a dog that I walk every day.

I'm not sure if this goes for absolutely everyone but the few women I know who exercised whilst pregnant had much easier births and got back to shape pretty soon after, so that keeps me going! X