Exercise

[ForTheLoveOfDoughnuts]

I've just found out I'm pregnant with my first child!

I'm wondering whether I need to change my exercise regime?

Until recently, I have been going to a circuits class 2 hours a week for 18 months. A mix of weight training and body weight exercises and HIIT.

In September I joined a different gym and have been doing a spinning class once -twice a week. Plus circuits 3-4 times a week.

I'm only 4 weeks pregnant. It is safe for me to continue as I am? And just listen to my body?

My midwife said if you’re used to doing something keep it up but don’t try anything strenuously new that your body isn’t used to.

Spinning is fine until you get pain in your pelvic bone. If you also cycle to work, just slow up a bit to reduce the chances of coming off your bike. Personally I wouldn’t clip-in on the roads, but I’m a clumsy bugger. Again, cycling will become uncomfortable around 7 months, as will running. The moment you get the “bearing down sensation” and a stinging sensation down below, that is the time to stop. Same as other cardio/aerobic stuff.

Don’t do any ab work. Take care with hip stretches and inner thigh work too.

Take extra care of your back when doing weights. Posture and technique is everything!

The fitter you are before the birth the healthier you will be for a quick recovery.

Congrats OP.

I was in the same boat (now 10 weeks).

I just continued more or less but really scaled it back. I go to a Bootcamp thar involves heavy lifting so lifting a lot lighter than before, not doing impact stuff like box jumps .

I think circuits would be ok just as long as your not overdoing it (you should be able to still be able to talk).

I’m not sure about spin, I’ve avoided that since falling pregnant and personally wouldn’t feel comfortable doing that as it’s very high intensity sometimes!

Swimming is good in pregnancy (although baby might go a bit nuts in the water).

DS used to somersault when I did tumble-turns while pregnant with him. It was hysterical and I couldn’t straighten up properly!!!

Also doing lots of walking where I can to make up for what I am missing out on at the gym.

My midwife advised me that excersise was okay aslong as your body is used to it.
She also suggested just toning it down a bit too, I was cardio and strength, I cut 10 minutes off my cardio and 5 mins of strength for the first week cutting my total time down to 30 minute 4 days a week. I was 45 minutes 5 days a week. I was just too knackered to do anything since as the pregnancy really knocked me. I am occasionally doing small amounts of strength but I know when my body needs me to stop.

Thank you. I've always struggled with my weight and I'd hate to put on loads. So all of this is really helpful 

Me too donuts! Determined not to gain lots

I'm the same, I've put on so much weight in past pregnancies. I wasn't at a brilliant starting weight either for this one so I'm determined to gain a healthy amount

It isn't true that you have to give up spinning at 7 months or even cycling outdoors. Just give up when you feel uncomfortable. I gave up at just over 8 months - I'm old and have old sports injuries - while other women exercise until the day before they go into labour.

You also just can't go hell for leather while you are pregnant at it or any exercise.

The exercises you are advised to give up are those that involve contact e.g. martial arts competitions, rugby, those that involve a risk of being hit by an object e.g. football, those that involve jumping e.g. some exercise classes like body combat and those that exercise in a warm environment e.g. hot yoga. This is to protect your baby from being hit, protect your ligaments which will be more lax due to pregnancy hormones and due to you having less control of your body temperature.

There are midwives who say you should give up horse riding and cycling outside due to the risk of falling. There are posters on MN who have done the former as they are very experienced riders, and myself and others who did the latter.

Oh and you are likely to find from about 6 to possibly 16 weeks you may not have the energy to exercise as you are extremely tired and/or you feel to sick to exercise at a certain time in the day. This is perfectly normal and a part of pregnancy. If you do still feel tired after 16 weeks make sure you have your haemoglobin test result as you could be anaemic.

Congratulations!

I exercised through each of my 3 pregnancies. I don’t think there is any evidence to say you can’t do ab work. As PP have said, people recommend that you stop anything that might lead to your baby being damaged (martial arts, rugby etc), scuba diving is a No.
People often say to scale down, but I don’t think there is any real evidence for this when it comes to damage to the baby. You might want to be careful because you have more relaxin in your body, which means you can stretch your muscles earlier. Otherwise, each person is different. I found by the third pregnancy, I couldn’t run after about 10 weeks because my pulvic floor felt like it was about to collapse, but I continued everything else, weights (lower than pre pregnancy), cycling, cardio, handstands, right up to birth, with my midwife’s support. I did stop doing a lot of classes, as I found that people are very nervous about having a pregnant woman in their class, and very few instructors are happy with you continuing with your previous level of exercise, as they have not looked into the relevant studies.

People love giving you unsolicited advice... especially those who have never been (or will be) pregnant, and who have not done any research into it!

Pulvic = pelvic

I have in the last few weeks at just over 4 months given up riding my horse, he is perfectly safe but can be a little clumsy, I have also found my blood pressure has gone when doing intense schooling. So as joint decision with my mum horsey partner I have given up till after the baby is born.

Listen to your body and yourself and do what is comfortable, I can't stand being wrapped in cotton wool and don't want to feel like I can't don't anything but everyone is different.

Congrats and good luck x

Here's some actual evidence - www.tommys.org/pregnancy-information/im-pregnant/exercise-and-activity-pregnancy

In short, unless you're likely to get hit in the stomach or are exercising in very hot conditions (or have certain complications with your pregnancy), you don't need to change anything.

In fact, the advice is actually to start exercising if you don't already. Sadly, some midwives are very out of date.

And you don't need to stop jumping - the idea that you could jump your baby loose is just hilarious. I mean, we might wish we could when in labour...

Oh and congratulations!

I’m continuing to run, not able to get out as much as I want at the moment as 7 weeks and exhausted and a bit sick. Ah least twice a week though. Don’t plan on stopping anytime soon, this when it gets too much I’ll swop to swimming. I’m trying to not push myself too much and keep to a steady pace.

I was unbelievably lazy during my pregnancy and had a pitiful fitness level. It definitely contributed to me needing a ventouse delivery (not enough energy/stamina to push anymore) and my loooong recovery.

Good advice on her, OP. Congrats on the pregnancy 

I've continued exercising during this pregnancy however I've had to change what I do and for how long.

I am a runner and was running around 40 miles a week + swimming or cycling once a week for an hour, 15 mins every day of resistance work & I also walked around 8-10 miles a day (active job!).

I stopped resistance training straightaway but ran a marathon 8 weeks pregnant but after that my mileage dropped massively to around 25 miles a week.

After 16 weeks I dropped my running to around 20 miles a week but increased swimming to twice a week and it continued to drop slowly from then onwards as it started to hurt.

I stopped running totally at around 32 weeks as it just hurts my stomach muscles too much (within a couple of mins of starting) but I started to see a personal trainer at around 26 weeks.

Currently 37 weeks pregnant & I see a personal trainer for an hour once a week, 1x aqua fit, 1x yoga & 1x swimming plus I walk around 5-7 miles a day (I'm still working part time hours so still get around 2 miles a day of my steps in at work) so I'm currently walking less than I did before pregnancy but I'm too tired to want to walk anymore and I don't have time as I need to sleep in the aft for an hour and I get BH's every time I walk which is unpleasant!

I'm hoping that being active will make for an easier labour (yeah right!) but also that I won't have put too much weight on. With my other babies (this is no 5 for us) my BMI was 36 (I was a size 18 & weighed around 14.5st) whereas with this one my BMI was 25 (a size 8 and 10.5st) and so far I can still put some size 12 joggers on! My weight is at the top end (actually over) what I should have put on as I'm now bang on 13st but that still makes me over 1.5st lighter than I was pre-pregnancy last time (4 years ago) and I'm 37 weeks!

I'm 7 and half weeks pregnant and I'm a keen runner. Prior to getting pregnant I would run 8 miles a day 5-6 times a week and do some easy weights and swim.
Since finding out I have cut my runs to no longer than 45 mins and just go at a slower pace. Hoping to keep active as long as possible as I really enjoy keeping fit. Just going to listen to my body xx

Half of China cycles and looking at the population growth, they're doing fine.