Exercising - first trimester

[WeavingWandering]

I’m sure this has probably been posted else where but I couldn’t find it!

I’m finally pregnant :) I’m confused about how much exercise is considered ok in the first trimester. I’ve read that you can continue your usual exercise but I do aerial (circus) and long distance hikes ... so I’m assuming there not what they mean?!

I’ve read an hour and a half a week but that doesn’t seem enough to keep healthy.

Any thoughts, please?

During the time where I wasn't feeling like satan's arsehole in the first trimester I carried on as normal exercise wise! Ask your midwife but generally they advise you can carry on whatever you were doing prior as long as you feel comfortable :)

You can carry on doing any exercise you were doing, I'd stick with the hikes anyway if I was you! I'm planning on sticking with high intensity classes I do for as long as I can, modified after the first trimester, as well as walking and running.

The general consensus is you can do whatever your body is used to. You can keep doing both as far as I know. Watch out if aerials hits your abdomen at all (depends a bit on the circus skills you do!) With long distance hiking just be aware you may need more rest and more food than usual. In general, try not to get really overheated.

I've kept running and climbing, although some of my runs have had walk breaks as I've felt v tired

@bm2021 'Satan's arsehole' pretty much sums it up 😂 In my first trimester (both times) I was lucky to be able to put clothes on and wash myself, let alone exercise. Go for whatever you feel comfortable with, OP!

Didn’t Serena Williams win a grand slam at about 12 weeks?

It all depends what you’re used to and how your body responds to pregnancy. Generally the fitter you can stay the better; but don’t be afraid to do less some days if you feel tired/sick/sore.

Listen to your body - nobody knows it better than you do

Any ideas on how to build up exercise in pregnancy? End of last year i was at the gym between 4-6 times a weeks. Unfortunately, failed IVF led to low mood and I pretty much stopped. Then Covid closed gyms and I tried my hand at running (ended in injury)
I am now 8 weeks and so unhealthy and would like to get back in the gym but am worried about just starting again. I know walking is good but I need a built in routine to make myself exercise!

I don't know how you guys who exercise can do it, I'm 11 weeks now and played with my cat for 15 mins today, had to sit down for 10 mins after!

@Gerdticker yes because Serena Williams is a hero to women in sports!

@WeavingWandering I carried on as usual and acctually competed in an olympic triathlon at 9weeks and came 8th out of 150 women. Also been bike racing through the first trimester and hitting some new personal best! At 14 weeks I cycled 100miles.
Starting to slow down a bit now, 8mile walk today and I was tired by the end. Maybe a combination of a late night last night and 40 mile bike ride yesterday. Starting to get out of breath sooner than usual even though my muscles feel completely fine!
Ive had to cut my running down to 1x a week as Im suffering a bit with tail bone pain. But swimming is really good! So im upping that to 2x a week and strength work to 2/3x a week atm along with 1xbike ride. Between all that and a hike on the weekend, its at least 10hours of exercise in 7 days 😁

Long distance hikes should be absolutely fine. I’m 31 weeks and still running. I did a 6 mile walk today and still doing strength work.

blimey good effort @blodyn91 ! ive been struggling since pretty much finding out was pregnant, im so out of breath and slow and my muscles are opposite to you, feel continually heavy and sore - having to take so many walk breaks up the hills when running now! I tried to do a fast run this week - pah ha ha, "fast"! was demoralised when saw my time at the end! just trying to change my mindset, there won't be any records broken now! just need to stay fit, strong and healthy - cos i'll be the worlds grumpiest person if i have to stop running!
i want to try swimming but i can only do breaststroke and read somewhere for some reason its not as advisable for some reason?
@WeavingWandering think like others said, you can keep up same intensity/duration in theory but maybe steer clear of anything that might hurt ur tummy etc. hiking sounds good !

Ah that’s a relief! I’ve missed the natures :)

@leftitlate37

Breaststroke is fine. If you have pgp, the kicking motion might hurt - in which case stop - but I doubt that is the case if you are running.

@leftitlate37 I was meant to do an ironman in September, so i have cut down even though it still looks like a lot. Running is definitely what I find the hardest. My pace is slowing week on week, but not letting it get me down. I was hoping I could carry on till the new years (due April), but will see.
I swim front crawl, but not heard that breast stroke is bad?
Exercising just makes me feel better, and sleep better 😆 I think the multivitamins help and I take spatone for iron.

@UnicornPuff I'd recommend walking and swimming! Set yourself distance targets and work your way up. Both should be at a pace that leaves you breathless

Do the below something like 3 times a week-
Week 1- swim 30 lengths
Week 2 - 40 lengths
Week 3 - 50 lengths

Or do by time (but I find time you have to be stricter in pushing yourself)

Aerial is fine, but you must tell your instructor. They may not be insured to teach you.

@UnicornPuff can you swim? or have access to an exercise bike? I would try both of them for cardio along with walking. Then for weight training I use a book called pregnancy fitness, its good and has a program for beginners, intermediate and advanced.
My advice really is find something you enjoy. Then its a lot easier to keep to a routine. Also easier to get exercise done in the morning, because after work you come up with all sort of excuses I find ☺️

@blodyn91 I will start with swimming again. Need to wait till I am 12 weeks as thats what my clinic advise. I have actually packed a gym bag and decided I am going on the cross trainer and will just see what happens! Quite excited to be planning on moving again!

I ran a marathon at 13 wks with my 1st - had been doing all the training and long runs prior to conception and throughout 1st tri. With 2nd and 3rd I carried on cycling to work (10 miles a day) until the bump got too big. It’s totally fine to maintain your current level x

I have HG and I’m exhausted after showering. I used to run 15k a week, now I can barely move!

@CatLady20

Your comment made me laugh! I completely get it, I’m 10 weeks and going out with my mum for a couple of hours today has floored me. Between work and the exhaustion of 1st trimester, I have resigned myself to being unfit for the moment

@Moo678 Did you ever get any issues with running? Im having tail bone pain about 30mins 60 mins after I stop running. No pain at all whilst running! Really annoying