Exercise in Pregnancy

[Smiffette]

Hi,
I've always gone to the gym/exercised on average 5 times a week, running in the Summer and then switching back to the gym in the winter... I am not 4 + 3 pregnant and surprisingly not feeling too tired so I have carried on with my normal workouts.
I know that at certain points you need to avoid certain things like laying on your back for too long and I've heard that you are safe to continue anything you did before you were pregnant as your body is used it already. I guess just be sensible and listen to your body.

Has anyone got any experience in this or found anything that works better/worst ?? I'm keen to keep exercising as long as possible as I've heard lots of benefits for the pregnancy and labour!

thanks in advance for anyone who shares

Congratulations!!! I had to stop running pretty early as my boobs hurt too much, but carried on with the gym until about 16/17 weeks (cross trainer/bike/light weights) then switched to swimming when that all got too uncomfortable. Now I've got bad pelvic pain (33 weeks) so it's looking like I'll have to stop that as even walking is a challenge but I felt really good keeping the exercise up!!

Midwife was more than happy with the above (I was active before) so I'm sure you will be the same! Stopping running was purely my choice, she did say to carry on if I wanted to but the boob pain was too much and then by the time it stopped I had a bump so didn't fancy lugging that around!!

@ELM8 thank you! Yes I don't I will get back to running when the weather improves, it was uncomfortable for my boobs anyway (size 12 with a 36E before pregnancy) I'm dreading them getting bigger! 🙈

But that's good that you managed to keep active as long as you did! 🙌🏻 I'm hoping I manage!

Sorry to hear about the pelvic pain though ☹️

Congrats! I have been exercising throughout pregnancy (24 weeks now) & hoping to continue as long as possible. The most important thing is to bring the intensity down - run more slowly or shift to bike/elliptical trainer, & if you lift weights, go for a lighter weight & more reps. Always make sure class instructors know you are pregnant so they can advise or modify.

Even following these guidelines, be aware of how you feel. One day you might be too tired/sick/etc to exercise, so either rest or go gently. I know it sounds trite but listen to your body. I found some exercises felt strange quite early on, but I can still do (eg) barbell squats with no problems even now.

Yeah I have heard of some women running right up to near the end but that was not appealing for me!

Ah thanks, the pelvic pain is one if those things I guess, I'm glad I managed to carry on to 33 weeks to be honest, it's definitely good for some "me" time and also trying to keep the weight in check.

I would really recommend swimming when you start to get bigger - the weightless feeling is amazing!!!

Fully prepared to balloon over the next month now I can barely walk....

@OccasionalNachos thanks! I do weights (body pump and also free weights) in the gym I also go to Pilates and definitely will mention to my instructor!
I've found some ab exercises a bit tricky already mainly because I feel bloated and as though I can't feel my abs to tense them as silly as that sounds!

Aww I'm kind of looking forward to the time when I get a little bump, having a mc previously at 11 weeks I didn't really get to the bump stage 😏

Congratulations!!!

As others have said definitely keep going if it’s making you feel good - just switch to monitoring your exertion level instead of heart-rate and don’t push yourself to do things if you don’t it.
There is a great book called The Pregnant Athlete, by Brandi Dion which has really helpful info if you are quite serious about your fitness and want more detailed guidance (another MN-poster recommended it to me!)

congratulations!
Definitely continue the exercise, no reason to stop.

In my first pregnancy i did bodypump 3x a week up until week 39 (after which I went to hospital_
I'm pregnant again now (26 wks) and still doing bodypump so let me know if you have any questions specifically about that :)

Definitely tell your instructor when you're ready to, and ask for advice and modifications.

After the first trimester, you probably shouldn't do crunch-type / situp abs workouts (i just stick to planks and bridge, or start stretching for the abs track) and they will also tell you to incline your bench so your heart is higher for chest / triceps (if that's on the bench).

Else I think not much to change, just see how you feel and adjust accordingly - I haven't really gone down on weights yet but probably will towards the end (as the bump is like added weight for squats and back!), and am not increasing any weights!

Also bear in mind that you can overstretch in pregnancy as everything is a bit looser, and some closed twists aren't recommended (but they'll feel uncomfortable when you have a bump!)

Yup, safe to continue any exercise your body is used to as long as you make sure to keep hydrated and eat if you need to. I'm a runner and I ran a marathon at 12 weeks pregnant. I ran until about 22 weeks then went on holiday and never got back to it after.

My midwife said to be careful by second trimester because that's when everything is loosening and there's a higher chance of injury

Congrats OP!! :) like the PP have said, keep going with the exercise as long as you can.

I had to stop running and spinning classes around 15/16 weeks because I started to feel very breathless very quickly (and then summer came and it was crazy hot anyway!). Now I am 32 weeks and I go out for walks, go swimming once a week and I have reduced what I used to do in the gym down to light cardio and light weights. I am still trying to do something 4-5 times a week (especially when some days I feel like like a human dustbin eating everything in sight )

I would also highly recommend a pregnancy focused class like pilates or yoga later on in your pregnancy. Just finished a pregnancy pilates course and found it has really helped with posture and pelvic pain.

Thank you everyone! That's really helpful and reassuring!

Yes I'm definitely going to look at a pregnancy yoga class for later on in pregnancy when some of the more internee stuff because a bit too much! I've heard it's good for breathing techniques!

😘

I did ballet up to 36 weeks with my first and took up yoga in the 2nd trimester as well, which I found really helpful.
Some things have to be modified, but I found keeping exercising helped me mentally as well ( very anxious as had a previous mc)

I also train at the gym regularly, weights mainly (when not pregnant) I am 7+2 now, my issue is feeling absolutely shattered!! I have come to the conclusion I cannot do evening gym sessions currently. After work, sorting out older children, tea etc... I am completely done in! Lunchtime or late morning is more manageable.

Am really hoping when the tiredness of the 1st trimester goes I will have more energy, This is so unlike me!

I have had to drop the weight of stuff slightly, also watch my back a bit, and yes anything where boobs move around is a no-no... ouch!!

Congratulations! I’m 25 weeks tomorrow and I have continued with the gym. I still weight lift but lowered the weight a bit. I went for a 5k run last 4 weeks ago and found it tough as baby was right on my bladder! Very uncomfortable 😂. I’ve put 3lbs on so far so I’m hoping I won’t gain over a stone in total this time and I’d like to continue exercising at least 3 times a week as long as possible. I just want to make sure I am still strong and fit when baby arrives as I’ll be on my own this time around.

Sleepyhead - Only 3lbS!!! wow, Ive put on that already. Its so difficult, as all I fancy eating is carbs. And normally I have a very low carb diet, just because I don't like carbs that much! So I am kind of going against all my normal eating and training routines. Its the tiredness and nausea, Its really got to me :(

@fissity I've been quite careful with what I'm eating (most of the time). I know bread piles it on me so I always try to avoid that. I have a lot of fruit and veg so I guess that helps? Doing my best to avoid being constipated too as I had it awful last time I was expecting! I was about 7 weeks when I found out I was expecting this time and a few days later the nausea and tiredness kicked in. I didn't go to the gym for about 2 1/2 weeks because my body physically couldn't handle it. I found it hard when I went back as my fitness levels dropped considerably in that time (I'm blaming hormones lol).
You'll probably find that your eating habits will change again as you reach the second trimester and you'll eat more like you did pre-pregnancy. You'll be craving food that keeps your energy levels up at the moment. It's really hard when you have other children and work too as there is just no time to rest!

I am a bit of a gym freak normally, me and DH are. Its my passion! So can't wait to feel more like it again. I am banking on this being temporarily. I am also moodier if I haven't been to the gym hahaha.

So going by what you are saying, you maybe felt better by week 10ish. I think once i get back to eating better, the excess fat will probably drop off too.
I am eating healthily at actual mealtimes, its the between bits where i am having to eat crackers and toast (and the odd pot noodle lol) to keep the nausea at bay!! I can't worry myself about that, I won't be eating like this forever.

If you're a regular gym user and feeling OK then absolutely no reason why you shouldn't continue. With my first pregnancy I ran until I was about 6 months pregnant - basically when it gets uncomfortable and you can feel the baby bouncing around in there - and cycled til at least 7 months. I done yoga right up until baby was born - pregnancy yoga in the last couple of months.

I'm 21 weeks pregnant now and have continued my workouts exactly as before finding out. I've also added Body Pump to my schedule (actually started this before pregnancy) but this is a really good workout to do right the way through if you feel OK as it's low impact and you can adapt as you see fit. At 20 weeks I stopped laying on my back and went down a set of weights. TBH I reckon by 30 weeks I may just do the class without weights as I figure my body will be heavy enough haha.

Some days I've felt tired and just won't do anything - just go with how you feel but I am sure that being active in pregnancy really helped me during labour.

Yes definitely keep doing what you feel up to!

I was very active pre pregnancy. Unfortunately, I had hyperemesis and from 5-13 weeks could do nothing but lie down! Once I got the right balance of medication I started gently and built back up. Unfortunately by the time I felt up to running, it just made me need to pee constantly so I have up on that but I was going to the gym, swimming, and wattbike or turbo-training, doing something every day, up until I went into labour.

I had an emergency c section but had a really easy recovery and was running 6 weeks later. I was running half marathons by the time DS was 3 months old. Being active in pregnancy definitely helped.

Keep going for as long as you like and just adjust as necessary.

I'd fallen off the exercise bandwagon before getting my BFP so I haven't started doing anything wild, but I do try and go on a daily dog walk and I'm finding pregnancy yoga feels amazing.