Pregnancy exercise

[llyh]

Any positive stories from people who carried on exercising during 1st trimester and if so what did you do. I'm very active and would like to remain so as it has such a positive impact on how I'm feeling. Thanks

I worked out through the whole of my first pregnancy - I was consultant led, and my doctor actively encouraged it. Unless you're doing something bonkers like ultramarathons, you can carry on with whatever fitness regimen you had before, and modify if it's appropriate.

Im bot very active but stopped running in pregnancy.

I did pregnancy yoga and swimming.

I also wondered the same.. I usually do weights/cardio/boxing classes 2-3 times a week and I know exercise is encouraged in pregnancy but I’m terrified I’m doing some damage! I’m trying to take it a little easier: not get so out of breath etc but it’s always in the back of my mind 🤦🏻‍♀️ x

Continued with my normal exercise, mostly group fitness classes including weights. Had to stop running around 7 months though as the bouncing was getting uncomfortable. Exercise has many benefits for both mum and baby.

I did sea swimming as I'd been going for about a year prior to pregnancy so used to the temp etc, pool swimming, walking an hour to and from work so just my usual activities. I did stop cycling as I was scared of a fall but continue everything else and I'm 39 weeks now, I think it's helped me stay moving well, I was surprised I was still able to walk an hour to work right until I went on maternity last week!

I'm quite active but not that sporty and during pregnancy:

• I stopped running, but that was because of the nausea and vomiting. When it subsised I tried again but after having stopped for 3 months I couldn't any more.
• I kept doing aerobic/zumba/fitness, just avoided jumping and rapidly twisting torso
• Went to the gym and mostly did elliptic bike/ rower and pulldown machine (great for the back)
• Of course I went swimming regularly, it's a fantastic exercise when pregnant, and the best remedy against back pain.

And even though it's advised against I have cycled throughout pregnancy, I'm not talking bike hike but mostly for short trips (up to 2-3 miles) but very regularly (nearly every day as I live in a suburb and don't drive). I avoided cycling in dangerous roads or conditions and stopped the 12 miles commute to work in a large city. Now I'm due any day now and I find cycling less uncomfortable than walking and I keep doing it. I also went indoor climbing with my partner 3-4 times during pregnancy (he's an avid climber and I used to accompany him regularly before). In those cases I mostly climbed in the kid's area. No accidents or negative outcomes to report, my back has been hurting a bit of course, but not that much, not much constipation, and it has helped me control gestational diabetes.

FYI Canadian guidelines about exercise in pregnancy recommend that pregnant women not only exercise regularly but also do a mix of aerobic and strength training. It goes against the myth that pregnant women should only do gently exercise.

I felt very similar at the start of my pregnancy and went to see a women's health physio for a review of my gym/exercise routine and get some pointers on what to look out for (in terms of pelvic pain etc)/avoid and what else I could include to assist my pregnancy. It was really reassuring (which was what I needed most) and i was given pelvic floor exercises which I'd not previously been doing.

I was running and cycling (indoor turbo) until 22 weeks but then had to ease back due to some pelvic pain. Swimming and elliptical now.

Be mindful that you want to be maintaining fitness, not building, during pregnancy. You'll also be more susceptible to tendon injuries. Just something to be aware of. All the best, hope you can keep being active for the duration!

Yes I stayed active the whole time. I was doing a joe wicks one the morning I went into labour. I found staying fit gave me more stamina for labour. I'm 15 weeks pregnant and still at the gym 2/3 times a week. It's not even just about staying physically fit for me I'm so much happier and energised when I go to the gym and helps to keep my weight in check too.

I kept going with my normal exercise routine of 3-4 gym classes a week throughout pregnancy. I just didn’t push myself as hard when I got to the third trimester. As long as you’re comfortable with what you’re doing and it makes you feel good, then keep at it!

Completely understand any worries about exercising. Currently 16 weeks and only really now having the full confidence to do a range of exercises.

My first pregnancy miscarried at 8 weeks 7 years ago. I went running that morning and while my rational brain knows that a 3 mile jog didn’t cause the miscarriage (it was missed) it has definitely made me more nervous especially having conceived through IVF

i now so gentle cardio 4x week crosstraining, treadmill and bike. Yoga once a week and a strength class twice a week which I love! I just do alternatives for the ab work so it’s more pelvis based and lightened up the weights, nice Coincidence that the instructor is prenatal trained and has been brilliant in building confidence. Also found pregnancy workouts on YouTube great for at home.

i just keep an eye on my heart rate and take a few more breaks. Definitely feel better mood and health wise for it.

hope you find something you enjoy and keep up your fitness. I definitely agree with the positive impact it has! X

Both pregnancies I eased off in the first trimester due to the nausea. Didn’t really run during either.

Pregnancy 1: Did a lot of swimming, right up to the baby arriving. Swam 1 mile the day I went into labour. I had googled what to do if your waters break in the pool. Also carried on with spin up to 38 weeks and used the cross trainer quite a bit.

Pregnancy 2: got a personal trainer straight away. Did two sessions a week up to 38 weeks, mainly weights and body weight stuff. Also carried on spinning up to 39 weeks and did my last gym session the day before a planned c section.

Also did reformer Pilates throughout for both.

I had relatively good pregnancies (terrible morning sickness but no real issues) but do believe that keeping active really helped, both throughout pregnancy and with recovery after.

I carried on doing HIIT till 8 months. I'm convinced it helped my pregnancy, birth and recovery to be straightforward (although there's always an element of luck too, obviously). I was back with a personal trainer at 8w pp and in the gym at 12w.

Just carry on as you are OP

Listen to your body, it will tell you if you need to stop/slow down

I continued running until about 25 weeks but then got a bad cold/flu and found it hard to get going again. Just made sure I wasn't going too fast to over heat. Kept walking and occasional swimming.

Yes, i was running & in the gym for most of my pregnancy. There's lots of medical research about the benefits of exercise, even moderately strenuous exercise in pregnancy.
The guidelines about HR zones have been debunked & it's about perceived effort. Basically don't go nuts & don't try anything new.
Don't get dehydrated, go flat out or risk a fall & don't lift maximally. If you're already running/cycling and/or in the gym lifting there's no reason to stop!
Come third trimester i needed to make adjustments but really was just common sense.
I started to feel pressure after about 30 weeks so reduced the running & switched to incline walking on treadmill.
I would recommend a belly band in later pregnancy which added a little support under bump. Also get some pregnancy ab & pelvic floor safe exercise from Google. Good luck.

I’m a gym regular and I kept it up throughout my pregnancies. I stopped running at about 6 months, just because I didn’t like the sensation of running once I had a bump.

I kept up spinning, body pump and yoga though and replaced the running with fast walking with the treadmill on an incline.

I definitely think being fit and strong helped me in my labours and to get back into shape really quickly.

Yup, on first I did yoga once a week and my normal classes in the gym, just adapted if movements didn't suit me.
19 weeks on second now, running, swimming and hill walking, once a week each.
My doctor said it's called labour for a reason, you will help yourself by being physically fit. Just listen to your body and adapt as necessary.

It's perfectly safe to keep exercising at your usual level. Maintaining your fitness is also so helpful for the birth and for recovery as well.

In answer to your question I did CrossFit 3/4 times per week right up until my due date. Obviously making adjustments as the bump got bigger and not completely maxing out my heart rate.