Second trimester exercise

[Tgilaura]

Hi all,

Just wondered if anyone had any advice for me.
Before I got pregnant I was a keen runner - usually ran 4-5 times a week, but unfortunately when I got pregnant, I felt so ill and tired it was the last thing I wanted to do!
This means beyond walking, I haven’t done any exercise at all. I m now 23 weeks and feel a lot better, more energetic etc but now I m worried about hurting myself or the baby.

Has anyone got any experience with getting into exercise again after such a long gap? I’m aware it’s important to try and be fit for birth.
Am I better to just try to power walk rather than run? (Sometimes even now if I m walking quick my bump sort of aches so wary of loose ligaments etc)
I have been looking at the tummy bands for support, but do they actually work?

Thanks for any and all experiences.

Hello. I was pretty active also pre pregnancy and was going to gym/ doing PT this pregnancy during first trimester until gyms shut. Then around 16 weeks started up running again.
I took it very gently- just 2k around block at slower pace to start for around a month - am 28 weeks now and do 3-3.5k a few times a week.
With such a long gap though I’d take it very slowly and gently, forcing yourself at a lower pace. Go up the road at first and see how that feels then gently build up?
I fear I won’t be able to run much longer though as for the first time ever my knee “went” on my most recent run so I stopped immediately.

You have to ease yourself back in to it. If anything feels strained lower intensity or distance. Use the breathlessness test too, you should be able to talk during/after exercise.

I continued powerlifting. Was really hard doing it with nausea but I also train fasted so no vomiting thankfully. I did reduce the weights I use as soon as I found out by at least 20%. I had spd/pgp in my last 3 pregnancies and it has been showing early signs again but only caused me to reduce my squat a bit earlier than I'd like, I'm down to 62.5% of pre-pregnancy numbers but some lifts are still comfortable at 70 & 80%. I will continue as long as my body allows. I have noticed I get pain in my abs and more hip pain from walking the dog, I think it's the fact it's a bit jolly to your joints and bump that causes the discomfort. I have had to slow down a bit but still cover the same distance I normally would. I often need a nanna nap after exercise now too lol.

*jolty not jolly, bloody auto-correct

Thank you both for your replies!
I think I m going to give it a go, but perhaps just as a quick walk with a few bursts of slow jog to begin with. Hopefully that won’t be too strenuous on my body.
The new question will be can I squeeze into my exercise clothes???😂😂😂

@Tgilaura hey I was same, I was so so into bounce before we got pregnant! I felt so sick I've been unable to do anything but walk! I've just started to get some energy back, at 26 weeks 😂 I've downloaded the Emily Skye app, she has workouts for all the trimesters and post pregnancy too! Xxx

I got the Jennis app and am still using it. It’s not cheap for a year but I’ve been able to fit it around baby nicely and still exercise five times a week without needing to leave the house. It has prenatal, postpartum and normal phases to select from.

@AnxiousAnnie86 thanks for the app suggestion! I will have a look. I think there’s so many different options it’s a bit overwhelming and you can end up not choosing anything. 😂
I’m glad it’s not just me getting energy back so late on. I feel really guilty now that I didn’t try to push myself to continue exercising but I just felt so sick for weeks and weeks I couldn’t even convince myself to walk! 😩

@Tgilaura I also really struggled in first trimester. I forced myself to run two miles once a week, but looking back I really shouldn't have bothered. I was able to go for easy jogs in the second trimester a few times a week and really enjoyed that. Stopped running at 29 weeks as I just felt too big.

I can see why you are nervous about running again after a break, but I would give it a try. If you take it easy and listen to your body you'll be fine. Maybe start with two minutes jog / one minute walk and see how you feel?

Once I was past running I enjoyed walks and YouTube pregnancy exercise videos. Would have swam too but pools were shut. Most important to listen to your body and not put pressure on yourself either way, but don't be scared of exercise either.

@Skyla01 glad to hear you were able to run a bit again in the second trimester! I think I m just nervous because I m imagining the baby shaking around and imagining it might hurt them or something. But then I m more worried I ll go into labour and realise how unfit I am after so long of no exercise! 😂😂
I know realistically people say that it’s fine, like you say I need to just take it gently to begin with.

Thank you so much all!! I went for a walk with three short smooth jogs and I feel so much better for it. Really glad I decided to ask for advice and only wish I d done it a bit earlier!

I follow a programme called ‘fitbump’ it’s pretty good and gives you a comprehensive library of exercises to do from beginner to advanced. It’s by a lady that specialises in core/pregnancy

@Rubyrecka that sounds great - I ve just had a look and I like that it’s focusing on keeping the muscles strong. Did you do it throughout your pregnancy?

@Tgilaura I’m only just into my 2nd trimester but have been doing the 1st trimester programme as much as possible (when I’m not too tired) I’m going to try and keep it up as I’m hoping it will help postpartum as well as with the birth. I like that she specialises in pregnancy/ postpartum / pelvic floor!

@Tgilaura glad you got on ok! I would recommend bodyfit by Amy on YouTube. I did her pregnancy workouts until the day I went in to labour. She gives lots of options to make workout a bit harder or easier depending. Gave me confidence that I could still exercise, and for after birth too (not that I've been doing a lot but think it all helps).

There is an organization called The Active Pregnancy Foundation who have a lot of guidance for pregnant and postnatal fitness.

I had to stop running at 20 week due to lain, but continued cycling and strength training. I do have a belly brace which I can not recommended enough! I was having pain after 2hrs walk and the brace allowed me to carry on. Im now 37 weeks and walks are cut to 45mins unfortunately. Been focusing lots on core strength and pelvic floor recently so I can get back to competitive sport asap.