Pregnancy exercise & diet

[mhn1]

Hi all,

I just wondered how much exercise you are, or have typically done during pregnancy? I'm currently 24 weeks and trying to do 4-5 workouts a week (pregnancy HIIT). I did nothing in first trimester (sickness & honestly just knackered).
Pre-pregnancy I did weight/cardio training 4 times a week so was fairly active. Obviously pregnancy workouts feel a little less intense and I'm starting to feel guilty for giving in to pregnancy cravings (lots of chocolate/takeaways), although am definitely getting plenty fruit and veg in too.
I have gained around 5kg so far which I know is fine, but as I said i'm feeling guilty. Desperately trying to be kind to myself and obviously baby will ALWAYS come first
Would be really grateful if anyone could share experiences re weight gain, cravings etc :)

You're growing another human! Don't feel guilty for eating. Also 4-5 workouts sounds excessive but that's just my opinion.

I'm 19 weeks, have done no exercise other than walking round the block and have gained no weight yet. I do not have any cravings at all and if I could take a tablet instead of eating I would as everything repulses me.

Everyone's pregnancy and bodies are so different I think you can't compare.

I cycle to work (10 mile round trip 4 days a week) and have been doing this since pre pregnancy. Up until 8 wks I ran 5 k 3 times a week but I’ve stopped for now as I’m so sick and tired tired. I’m nearly 12 wks. Plan on continuing my cycle and will maybe add in swimming once I go onto special leave at 28 wks.

I have eaten all the food and although I don’t weigh myself I know I’ve put on loads. This is just what my body does in 1st trimester. I have to eat or I feel sick. I know my weight gain will slow once the sickness eases. I’m not too worried though - this is my last baby and once I’m breastfeeding plus running around after 4 kids the weight will soon come off.

From what I have read, you need to listen to your body and if you were exercising regularly before, there's no reason not to if you feel able to. I always exercised daily pre pregnancy and did lots of running, running hasn't worked for me at all during the pregnancy so I haven't done it but I am 35 weeks now and daily doing YouTube workouts (some pregnancy ones, also currently loving Team Body Project as it's all standing and low impact) and walking. On days I'm not up to it, I don't exercise but I'm lucky in that these have been few and far between as I find the exercise helps me on so many levels.

4-5 workouts a week is perfectly normal and fine to do. I’ve been doing this throughout my pregnancy (currently 37 weeks). I reduced my running but I was still doing at least 2 x 5k a week up until 32 weeks. If you were active before pregnancy it’s fine to carry on. Don’t listen to anyone that tells you you have to “rest” and do nothing more than a gentle walk just because you’re pregnant.

DD is two weeks old. With her I ran up until my due date (she was born at 40+2) and tried to get to the gym at least once per week. I also trained on the turbo (static bike) until it got a bit too uncomfortable around the 36 week mark. I did some home workouts when the toddler was asleep if I didn’t have time for anything else, and lots of walking.

With DS (first pregnancy) I trained in the gym, biked, and swam a lot but didn’t really run as his position was too much for my bladder from about 20 weeks!

I did nothing in the first trimester (beyond 4/5 weeks anyway) as I had hyperemesis and it took until at least 13 weeks for it to improve slightly that it was vaguely bearable to work out! (Still on lots of meds until almost my third trimester though).

I gained loads of weight this time despite being really active as I ate LOADS. I’ve already lost about 9kg without actually having to do anything in the last two weeks and I’m probably only 5 or 6kg over my pre-pregnancy weight now. I’m still ravenously hungry 😂 Unless you’ve suddenly started eating cake for every meal, I wouldn’t massively stress about your diet.

Every pregnancy is different and I think you need to listen to your body. If you are used to exercising a lot you are probably well in tune with your energy levels & appetite. I would do as much exercise as you like until your body starts to protest a bit. If you are hungry make sure you eat lots, but maybe make sure you reach for healthy stuff like fruit as well as cake.

I was very active pre-pregnancy. 31 weeks now and have had to slow down a lot last few weeks. Even a little exercise leaves me tired, plus I'm still working. I do what I can but listen to my body and rest up when I need to.

I've put on quite a lot of weight already. I read somewhere that if you were quite lean / athletic before you might put on more bodyfat than someone non-athletic as you had less fat to start with. I try not to worry about weight- I hope my exercise regime will get back up and running within a few months of baby arriving & weight should come off in time.

I'm 14w and doing my usual 2 hiit sessions a week (a bit pathetic compared with some previous posters!) Oddly, although I've had quite a lot of nausea, I feel great exercising. I do get queasier afterwards, but it soon wears off. I've lost about 2.5kg, I think mostly from not feeling like eating. I imagine now I'm feeling better I'll start to gain a bit of weight.

Just to hijack this thread a bit... Have any of you had any cramping after exercise? The last week or so I've had a little but after sessions. Quite mild, not even at period pain level. No bleeding or anything. I'm wondering whether I should ease off a bit, but I really don't want to this early on (14w). Obviously I'll have to do what's best for the baby.

Thanks for all your responses! Will definitely carry on keeping active for as long as I can, I think it's just a case of being kinder to myself, enjoying the pregnancy and just accepting that weight gain is going to be part of the process. I know i'll be active once baby is here too so :)

@LaMadrilena I haven't had any cramping but I did have some very very light spotting following exercise earlier on in the pregnancy (I think it was old blood though). I would ask your midwife as I'm not too sure about this, sorry!

@mhn1 every pregnancy experience is so different you just need to see how you go and take 1 day at a time. About 29 weeks I got bad back pain all of a sudden which led me to cutting back exercise drastically. It's better now, but I find I'm exhausted by only a little exercise a few weeks on. So fed up of being tired all the time so again have eased up a bit. You're body will let you know if you are over doing it. Some people are full of beans until the end though so hopefully you'll be able to keep up proper exercise longer than me!

I'm used to very regular exercise 5/6 times a week. (Run) (bike) (gym) Although I've been really nauseated and starving hungry during the first trimester, I have continued with my regular routine. I felt nauseated with or without exercise and at least the exercise is good for my mental health. It's a bit part of me and what I like to do with my time.

I'd really recommend the book 'Exercising through your Pregnancy' (Clapp). It makes a massively compelling case for continuing to exercise and debunks a lot of outdated myths.

In terms of performance, I haven't noticed much of a drop off save that if I exercise for more than say an hour then I'll tire sooner than pre-pregnancy and I have to eat more.

I'm struggling with the changes to my body. Between week 5-10, i could not stop eating..nausea coupled with hunger is waking me up most nights. It doesn't seem to matter how much I eat during the day. I usually have a good diet but there have been a few weeks of overeating. I don't think it's an option to ignore & not to eat loads extra otherwise I would get even less sleep! In 5weeks (between 6-11) I put on 4.5kgs!! Weight gain has plateaued now for a while thank goodness. It's all gone on my boobs & belly.

Would love to hear how other people are finding exercising during pregnancy.

@SBR1 I could hardly exercise at all in the first trimester (felt completely exhausted and like I had the worst hangover ever for weeks on end) and I lost a couple of kg because I went off a lot of food. 2nd trimester got back in to regular running. Stopped now in 3rd due to back pain, but still walk / gym / swim at lower intensity. With my running I found my pace dropped off almost immediately by about a min per mile, even from about 7 weeks. Got slower and slower and my last few runs were about 11min/mile! Was still nice to get out though. It's amazing how different we've all responded to pregnancy! It's a bit disheartening when I read blogs of women still running like 30miles/week at 30 weeks. But nevermind I'm enjoying putting my feet up a bit for now. We'll be in a good place to get back in to it once baby is here.

@SBR1 ps I found it a bit difficult initially to see the pounds piling on but now I don't mind, just accepted it. Seems mostly to be bump. And as I said if we get back to regular exercise a few months after birth don't think we need to worry- we'll get back in shape.

@mhn1 1st trimester I came 8th in an Olympic distance triathlon, and cycled 100miles. Kept all my fitness up and really enjoyed it. 2nd trimester pool have been closed and been experiencing lots of pelvic pain with running, so all I've done past few weeks in turbo trainer 2xweek and weight 2xweek plus dog walking everyday of not twice. Hoping to start swimming again when lockdown eases.
Its healthier and really good for you and baby to remain active. Keep it up 🙌

@blodyn91 i know I shouldn't be focusing on this but I'm feeling quite down about a fitness drop off & weight gain. How did you cope with this?

@SBR1 When I came back from my 1.5 mile run, and was then in agony....I cried. I wanted to be able to run all through, but I can't. Lots of people telling me 'just stop running, not the end of the world' but it is hard to accept you can't do something that really helps you mentally. Add to this lockdown and feeling lonely, not good.
So after my cry I decided, right I need a new plan. So I make sure I bike everyweek, and do my strength work. Looking forward to swimming.
I'll be 21 weeks tomorrow and the weight has started piling on over the past week. I go through phases of 'its ok, its baby' to 'how will I ever loose this weight' I've now started eating less to usual, I used ro have pudding every night, but could afford the extra calories, now I have an orange. Makes me feel better. I've also started doing crafty stuff, so making a big cross stich woodland canvas atm.

Not sure if this comment helps you at all 🙈

@blodyn91 it helps a lot to know other people have the same thoughts. Thank you! I'm sorry to hear that you can't run now but it sounds as though you've made an excellent alternate plan👍

It is a big change of mindset that I'll just need to get used too! lot of my friendships and socialising come from being active. I'm worrying that I'll miss out. As you say, a lonely lockdown gives one too much time to think!

I think swimming is an excellent idea as i could focus on improving technique rather than performance. I'm going to look into a membership as soon as they open again. I hope that you enjoy this too.

There were a few weeks that I had no hope of eating well. I was sick/ravenous all the time. The worst of that has passed now so you've inspired me to focus on healthier eating strategies too.
Let me know how you get on with oranges as your pregnancy progresses.

There is no problem with cravings but don't exaggerate. I lost count number of times I read about pregnant women eating a full box of icecream. Avoid that. 2/3 balls of icecream are enough. funnily enough for DD1 I wanted to eat salad!!! I'm not usually a fan of the stuff

Annoyingly covid knocked me out of working out and so I haven't gone back to it as I know my body's not used it now, and they say not to start when pregnant. I've just been doing walks which has been good, including some hill walks.