Exercise while pregnant

[discoballs88]

Hi all

I'm wondering if anyone can share what they're doing exercise-wise while pregnant? Lockdown is obviously a bit of a curveball when it comes to gyms/classes/swimming, and my working day means that I'm kind of limited to dark mornings or dark evenings for getting outside! (Which is fine for walking but not much else.)

So I was wondering if there where any online classes or workouts that you'd recommend? I'm keen to do Pilates as have heard it's good for helping you get a bit stronger before the birth... but tbh am just keen to hear about anything that might make me feel like I'm being a bit more active.

Atm my exercise is limited to spinning around in my desk chair and tossing/turning in bed so any recommendations would be really appreciated. Thank you xx

I was in early pregnancy in the last lockdown we had where I am and I did at home Crossfit workouts or walks, a run before the running track closed too.

I do yoga at home using the Down Dog prenatal app. I have a static bike in the garage that I use occasionally, but I get so frustrated that I can’t do the things I used to do that I tend to stick to walks when it’s not raining!

You can get a bunch of Les Mills workouts (the classes that loads of gyms offer) on You tube- they've got stuff like yoga and body combat and vary in times - like 20 min ones or longer ones. ideal for when its raining and dark and getting outside is really not tempting! you dont need any equipment for those, just a bit of space!

Introducing exercise is one to be careful with, ease yourself in gently. If you have an established training routine you can continue at reduced intensity, listen to your body.

A good tip is the breathlessness test, so long as you can speak during/after a workout the intensity is not too high. This is better than the max heart rate of 140, outdated advise really.

I'm continuing my powerlifting, we have a full rack and weights at home. I would have struggled to train at all if we didn't get our set up with 5 kids to work around and a military hubby away so much.
I have reduced my sessions from 3 to 2 a week, dropped around 25% of the max weights from my lifts and stopped using my lifting belt as it hurts my lower abs now (pressure). I will have to adapt some lifts as baby grows and I've had spd in 3 previous pregnancies so that will affect training too. I will do as much as I can as late in to pregnancy as I can.

In my 1st PG I had this idea that you were supposed to just carry on as normal for the 1st trimester having seen friends going running and cycling and to the gym - I did that and ended up passing out at the gym (pre-COVID). Waking up on the floor terrified about your pregnancy that no-one knows about is not fun!

This time I try to go for a walk in the day (book it in my diary so can go in the light and get some vitamin D) and do antenatal yoga classes online. I just search for them on YouTube as like to have a variety and save the ones I like - there are quite a few different ones. I also make sure I've had plenty to drink and something to eat if I'm doing anything and take snacks, water and my phone if I'm going out alone even if I'm not going that far from home as I still get dizzy spells. So far I've only had to get DH to come and rescue me once!

I also bought an exercise ball. I find it useful for stretching, balance etc and might use it as a birth ball when the time comes. Obviously no sit ups!

I've been told the rule of thumb is, if you've been exercising BEFORE you were pregnant to continue to do what you were doing and all will be well. If you were not, then pregnancy is not the best time to introduce an exercise routine as it can risk miscarriage. When I got pregnant I was in the middle, working out but not heavy.

Walking, stretching and yoga is important. You'll want to look up baby safe exercises. I used to jog but once I got pregnant I stopped because I heard it can tear the fetus away from the uterine wall.. which was one of my biggest fear. I also rode my horse until the 7 month mark, but after month 4 all I did was walk on her (currently 8 mo).

I try to walk every day for 30 minutes and stretch at night. I used to try to do like an hour but my body is like.. Nope! You can't handle that lol I went shopping a couple weeks ago and was on my feet for like 3 hours straight and I was hurting the rest of the week as my body was attempting to recover. Pregnancy pains can suck sometimes! But listen to your body, don't push it. It will tell you what works and what doesn't.

Sorry for slow reply - and thank you so much for such great responses, really appreciate it xx

I second the pre natal down dog app. You can put together sessions that suit you according to trimester, time you want to spend doing it and level. I’ve used it a lot and it’s helped loads with aches and pains just doing 30 mins most mornings. It’s free until the summer if you work for the NHS or in education. X

I used the Baby2Body or maybe it's called Bump2Body either way it was awesome and had tailored work outs and relaxation and stretching ones x

I'm used to doing 2 HIIT sessions a week in the gym (not UK), and have just been carrying on, with some adjustments (nothing with a risk of falling, not too much ab twisting, not on my back too long). I'm now 23w and I know I'm going to have to drop the intensity a bit soon. Like some others have said, I've been advised that you can carry on doing what you're used to, as long as you're sensible and listen to your body.

I'll be trying out some of the YouTube suggestions here - thanks everyone!

What did you enjoy doing before you were pregnant?
I do yoga, Pilates, gentle walking and a bit of cycling, but only cos that’s what I did before and like. I do it all slower / shorter and with modifications as I get bigger (7m now).

I am past my due date and still doing the odd pregnancy HIIT video- I search for them on YouTube. Big variety and they often have variations in each exercise depending on your trimester. Some videos they use dumbbells, but you can do without weights or I've been using wine bottles. Not sure if you are used to gym classes, but ease into them if you haven't done this kind of exercise for a while. I like this as it's free, can do in the living room and quite easy to pace to your level. Now I'm over 40 weeks doing anything feels like an achievement !