Too scared to exercise when pregnant - please offer tips

[YorkshireRog]

Hello!

I am 8 weeks pregnant. It is my 7th pregnancy. I lost all of the rest. I was jogging and so on pre pregnancy. All the fertility stuff/ loss has made me fatter than I think I would be so I am just over BMI of 30.

A lot of this is crazy angst or mood or fear ie self inflicted and originating in my own brain.

The whole world and his dog are telling me I shouldn’t ‘risk’ exercising. I know logically this makes no sense because a healthy life and/or pregnancy involves exercise. But when I have mildly exerted myself eg a sudden fast walk or an on call at work (nhs work can be quite physical), I have bled. And I don’t mean spotting. I mean pant flooding crimson red through pads. Which is really stressful and upsetting.

Incredibly baby is fine and doing better than ever before (ie in previous pregnancies). I have had lots of miscarriages during busy on-calls at work (ironically often whilst caring for the babies of others).

Can anyone recommend any good exercise programmes or just say something reassuring.

I do recognise I have gone slightly bonkers but with my history of recurrent miscarriage, then lots of IVF to optimise my chances (and all the associated pressures from cash to mental anguish), I am not sure I was destined for any other mental route.

Trying to be sensible and measured. But some
Tips would help.

I had been doing spin x2 a week along with yoga and some other cardio prepregnany. I've kept the yoga/bodybalance on, kept cycling (not in a spin class, just steady pace on my own in the gym). I'll keep it all up as long as I can but I won't force myself to keep going either.
Be guided by your body, don't start anything strenuous you didn't do before. I highly recommend yoga or similar as the bigger you get the more aches and pains you gather! A bit of stretching and relaxation does wonders.

If in doubt, ask the gym staff (if you are a gym member) for advice and keep mobile for as long as you can.

Honestly? Be kind to yourself. Don't feel you have to jog or do strenuous exercise.
I was the same in the first trimester after 3 MCs, scared of doing anything that might tip the balance (although I know logically exercise is safe).
The stress wasn't worth it, so other than walking the dog, I rested. I'm still just walking (at 27 weeks), I'm a bit nervous of doing any more - so I don't, not because I really think I will miscarry but because of the amount I will then worry about it.
It might not make sense but pregnancy after loss is hard enough. I aim for 10k steps a day and try to eat healthier options (although don't deny myself the odd treat). I've put on a bit more weight than is recommended but again, I'm just trying not to stress about it.
Once baby is here I can get tough on my body but for now I am just doing pelvic floor exercises instead

Thank you x

Pregnancy yoga might be a good thing to look into?

I've just had a baby and exercised throughout. I didn't find out until I was 8.5 weeks pregnant and had started a heavy lifting programme and running this whole time (whilst starting to feel slightly terrible). When I found out I was nervous about exercising but I still carried on but was taking it easier... second trimester I started to feel better and did more and even on my due date I did Bodypump and felt great. I honestly think exercise helped my pregnancy loads. I felt very agile despite my size. I just had a 9lb baby boy and really want to start exercising again so hopefully soon (I had a section so am waiting for the all clear).

Go for it!

The advice is that anything you were doing before pregnancy is fine, but not to take up anything new. If I were you I would focus on enjoying the nicest walks you can in some comfy shoes, ideally somewhere pretty and green. There's plenty of time after the baby is born to get into spinning or marathon running.

Thanks love. I was before. But stopped a couple of weeks before my embryo was transferred so that is like 8 weeks out now. I might take your advice. I am having massive exercise envy and although I know the advice I guess it is much more about my mental space with bleeding and miscarriages. I need to try and chill my bones x thanks for coming back (and to everyone else too) :-)

OP echoing another user here, be kind to yourself and your body. It is in the middle of a huge change and needs a lot of TLC. I understand BMI concerns, but there is time after the birth to lose weight healthily. My last pregnancy I over exercised and my DD came early through that and dehydration from exercise, so I am being extremely cautious this time around, which is very frustrating, but also better for the baby. I'd focus on diet where you can (veggies/fruit/salad etc), cutting out sugar from sweets/cakes/chocolate where possible. Are you in an area that you can go for walks? Nice weekend longer hillwalks would be good exercise, the hills will get bloodflow going in a mild way and would get you out/in fresh air. Pregnancy yoga is good and I did that last time too, it can be very gentle and there are plenty of ones on youtube.

Thank you. Good tips. I have a dog so I have the walking down xx

One thing I have been doing since pregnancy is Pilates. It's served me very well - no lower back pain, no pelvic girdle pain so far (am now 37 weeks). I was not a rigorous exerciser before but keeping my body moving gently and not doing anything strenuous felt like the right approach for me.

Another vote for pilates here! I am usually v active with lots of running but tend to go for lower impact stuff during pregnancy. I know lots of women run without problems but my GP had said that running throughout pregnancy can put a lot of strain on your pelvic floor and it really put me off. Pilates has been a lovely way to exercise, keeps you moving, strengthens and tones. I also find it relaxing and there's lots of focus on breathing which really helped me with anxiety. Pregnancy yoga is good for that too.

Hill walks with the dogs are good, and I also took up swimming which is a nice way of getting cardio in (so I felt like I was doing a proper workout), again without any strain on your joints/pelvic floor. Plus as you get bigger, it's nice letting the water take all the weight for you!

I really get the "exercise envy" - I had it too as I really missed running and had decided to avoid - but there will be plenty of time once baby is born. It's just about finding what works for you in the meantime and being kind to yourself. X

I will also vote for Pilates - really helpful. If you do a class make sure the leader knows you're pregnant though as there's some things you shouldn't do. Or if you're using online videos, find pregnancy ones.

How are you with swimming? That's often a really good form of exercise. Or even something like an aquafit class.

Healthy food, walking including some gentle hills, swimming, yoga

Nothing to suggest OP, but I'm in the same situation. I'd just got into a good routine too after my MC and have done nothing since finding out. I feel so much worse for it.

Family are trying to be helpful but so far I've been warned not to reach my arms above my head (for nine months?!) or not to carry a shopping bag with a single loaf of bread in because they'll both cause another MC . I know it's rubbish, but it all adds to the anxiety. I'm hoping to pick things back up in T2