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Pregnancy

Talk about every stage of pregnancy, from early symptoms to preparing for birth.

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Original poster

Exercising in pregnancy

26 replies

FluffyKitty007 · 08/12/2023 19:48

I'm 4 weeks pregnant with my first one and one of my biggest concerns has always been the changes to my body. Depending on the life schedule I've been going to the gym regularly, doing Body Pump 2-3 times a week (whole body exercise with weights) and yoga. I also loved my after workout jacuzzi and sauna sessions which sounds like out of question now.

I read that you can keep up with the exercise you were already doing and make some adjustments as you progress in the pregnancy but I'm looking for some real life experiences. It's too early to ask friends!

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Sammie1990 · 08/12/2023 20:33

Hi
before getting pregnant i was going to the gym 5x week for weights and cardio. I was on a plan with a coach and also monitored everything I ate. Come 6 weeks I was so exhausted and sick I couldn’t exercise. Going to the gym was no longer enjoyable and I needed to eat whatever I could keep down..mainly plain bread! I’m now 35 weeks and haven’t been back. I’m not beating myself up about it as I know given my previous dedication I will get back into it. So I guess what I’m saying is if you can’t manage go easy on yourself! However I’ve had friends who have carried on throughout pregnancy, one of them is a cross fit coach and she continued as she was before with a few modifications eg no hip thrusts, squatting with a dumbbell rather than a bar. You can absolutely carry on just as you go on certain exercises will be too uncomfortable or actually impossible 😂. For me when I was still going I felt like a big weighted leg press was just too much pressure on my hips etc. sorry for long reply hope it helps!

janfebmarchapril · 08/12/2023 20:40

I used to go on the bike quite a lot but haven't been able to go on as much since being pregnant. My sister went to cross fit 5x a week until her Dr told her not to

QueSyrahSyrah · 08/12/2023 20:47

I'm 15 weeks and have been going to the gym / swimming / Parkrun as and when I've felt up to it and had time. I was never a religious several times a week gym goer anyway though.

A friend of mine was still doing body pump a couple of times a week until a few weeks before she gave birth.

FirstT1meMum · 08/12/2023 20:59

As previous comments have said you can continue with what you were doing before pregnancy as long as its non contact and you feel okay!

I used one of those weighted hoops up until I was roughly 28/30 weeks and then it became too uncomfortable and triggered some back pain so I switched to pregnancy yoga.

It's all about listening to your own body, it will tell you what it can and can't do.

Oyana · 08/12/2023 21:34

Hey,
As everyone has said, it'll be completely specific to you. No pressure though. Listen to your body. Before pregnancy, I used to go to the gym 7 days a week. I was a powerlifter. Both the doctors and midwives advised just walking. I was annoyed but in all honesty, I have not had the energy to go at all. This is my first pregnancy too so I've been super anxious. As I'm finishing the first trimester, I'm making an effort to go when I feel to. As you always here, everyone is different 🤔.

Dal8257 · 08/12/2023 22:25

I exercised and went to the gym throughout my pregnancies. I found that even when I felt tired and sick in the first trimester, exercise actually gave me a bit of a boost. I did my last body pump class at around 37 weeks, just used lighter weights and modified when necessary. I actually found pump was one of the easier workouts to do during pregnancy. I’d say go for it and continue if you can and feel up to it! None of the midwives I asked were remotely concerned about it.

megletthesecond · 08/12/2023 22:35

Its all about maintenance at this stage. And even then adjust / reduce what you need to. Bear in mind the pregnancy weight alone will keep your legs strong as the baby grows. Pump can be tweaked for pregnancy. Just make sure you tell the teachers.
I did dance, yoga and non contact kickboxing until halfway then pregnancy gym sessions and pilates when I was bigger.

addictedtotheflats · 09/12/2023 02:52

I continued to weight lift throughout pregnancy up until 3 days before giving birth. Extremely happy I was able to and had a low risk pregnancy and very straightforward birth. I had quite severe spd but got by by avoiding unilateral leg exercises and by around 34 weeks could only really manage upper body weights due to the pelvic pain. There are certain exercises/positions not recommended after the first trimester like flat benching and overhead lifts but the risks are minimal and I continued to do them. Definitely try and keep exercising its very empowering working out pregnant and my post partum recovery has been a breeze.
I was 18kg heavier by the end of my pregnancy but 3 weeks post partum im now just 5kg heavier than pre pregnancy

poolviewthanks · 09/12/2023 03:10

With regards the sauna - it's just a British thing. In Scandinavia there's no restrictions on who can use a sauna. Young children, pregnant women, the elderly, everyone uses them. Years ago women would actually give birth in them too!

everybluesock · 09/12/2023 04:48

Listen to your body and of course react accordingly to how your pregnancy is going. All things going well it's good to continue to exercise. But a word of warning - I know two women who were totally addicted to exercise (one was a runner and the other a cyclist). Both were told to rein it in by their midwives but ignored them. Both had dangerously premature babies. Both children are ok now but are very small for their age and one has severe breathing difficulties. I'm sure lots of people will tell you about all the exercise they did but had a healthy baby. It's also worth hearing that isn't always the case.
In moderation is, of course, totally fine.

Original poster

FluffyKitty007 · 09/12/2023 10:14

@poolviewthanks that’s interesting. I might look into that. The issue seems to be with excessive heat. With the first pregnancy I would be worried to go against any advice, maybe not the time to rebel 😁

OP posts:

DisneyLady1 · 09/12/2023 12:13

I'm a keen runner, but got so sick with my first pregnancy I had to stop. This time around the sickness has begun too - so the early morning / pre-work gym sessions are now not possible. Last time things became more manageable in 2nd trimester, so I did lots of hill walking, walks around the local area etc. which was good. This time around I might do the same, but have less free time.

PinkPink1 · 09/12/2023 12:50

I was slightly underweight when I fell pregnant and I couldn't exercise much during pregnancy because I felt so sick. I then had sciatica. You can't use the jacuzzi or sauna. Yoga will be fine but not sure about body pump, especially several hours a week. I lost the baby weight quickly.

BiddyPop · 09/12/2023 12:51

I wasn't doing strenuous exercise but I was doing yoga. It was recommended I stop for the first 12 weeks and then join pre-natal yoga which the physio dept in May hospital ran. I managed to book myself onto it early enough to get a slot at 12 weeks and did 3 courses of 8 weeks each finishing in week 39. It really, really helped not just the gentle stretching and exercise part, but also because we did a lot of breathing work which was great in labour.

I also did a LOT of walking in pg, and was using public transport a lot rather than driving so I genuinely feel that just keeping active was very beneficial.

I love swimming anyway and did it a few times while pg, but work was bonkers busy so it was hard to make time.

And I definitely feel that being active rather than a couch potato helped in labour itself, in the immediate aftermath, and with feeling like I could get going again once dd was a couple of weeks old - we went on hour long walks daily in midwinter that helped me recover and also not lose my mind stuck at home.

theprincessthepea · 10/12/2023 09:59

I usually go for a jog in the morning. I was riddled with fatigue during the first trimester so as you can imagine I did nothing but work and nap.

I had more energy in the second trimester - went for a jog and because of the pelvic pain (which I think is PGP) I was experiencing I did 20 mins but my whole body ached - the worst pain ever.

I signed up for a local Pilates class and now I make time to stretch with the help of OH as my balance is off.

Im in no hurry to exercise during pregnancy but I know I will be working towards getting myself back post-pregnancy as it’s important to me.

Singleorigincoffee · 10/12/2023 21:54

I found some relief on YouTube pilates and Hiit videos as could do at own pace and weightlifting when I can, currently 8 weeks

I regularly go bouldering/climbing so I continue to do so but I've been doing it for 5+ years so I know my limits..for my last pregnancy, I bouldered to 30 weeks, lightened weights gradually and only did long walks from 35 weeks.

There are days I couldn't even do anything but like on the sofa..

Sodapop1 · 10/12/2023 22:25

I used to do loads of running and hoped to keep it up but felt so sick and tired in the first trimester I just couldn’t, I was in bed as soon as I finished work and napped on my lunch hours! I went for a few runs very early pregnancy but had some spotting after which has made me more fearful as well. I’m now 22 weeks and to be honest haven’t done much other than walking, obviously the weather doesn’t help as when it’s icy I’m worried about slipping and falling especially as I’m starting to feel off-balance. I guess I’m trying to say go in with the best intentions but don’t feel guilty if you need to slow down, I would really keep an open mind and listen to your body.

redxlondon · 11/12/2023 06:57

I’m currently 31 weeks and still doing spin classes and yoga. I do modifications, I use Peloton as it has amazing antenatal classes. I’ve eased up on strength classes as it was starting to pull, but would say I didn’t lift weights regularly so this is why I felt right to stop. There’s no reason you can’t continue (WITH modifications) all through pregnancy. It’s really important to stay active (safely) and there are so many benefits for your baby.

Yasminalnahyan · 11/12/2023 08:04

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Cas112 · 11/12/2023 08:16

I hit 8 weeks and was struggling with tiredness so I ended up gradually stopping gym and as I got bigger I really couldn't find it in me to go, pregnancy really took its toll, my friend however carried on till 8 months just did lighter workouts/pregnancy friendly

It's what's right for your body OP take your time and see how you feel but don't put pressure on yourself about going or not going

TheFormidableMrsC · 11/12/2023 08:22

I went to the gym regularly during my second pregnancy (I was in my 40's). I carried on as normal but made sure gym knew and always told instructors so they could offer alternative exercises if necessary (I also did Body Pump so had to change a few things as bump grew). I found it difficult to continue with spinning as it was uncomfortable with bump in the way. I had an easy birth and baby weight came off quickly. Midwife was wholly supportive of carrying on too.

lljkk · 11/12/2023 18:46

Don't overheat, be kind to your joints, listen to your energy levels.
I had pretty bad sickness until about 16 weeks but otherwise kept walking, running, cycling etc.

poolviewthanks · 11/12/2023 19:47

My biggest advice would be to get a really good women's physio and see them before and after the birth. They can make the biggest difference to your journey.

MumDaisy1980 · 11/12/2023 20:01

I am first time preg now 23 weeks. Been into high intensity exercise before pregnant - boxing and adult gymnastics. After preg , first trimester focus on stretching. 2nd trimester started preg yoga. Agree with most in fact the more active the more body feel good. When I’ve got a few busy work days and sit on the desk too long, the body feel awful. I took all exercise easy, slow and in control to prevent injuries or accidents. Oh, and also do pelvis floor exercise as much as i possibly can, but never sure if I get it right. Better than nothing!

hope it helps!

StillWantingADog · 11/12/2023 20:08

I carried on with body pump and running until it felt uncomfortable, can’t remember when that was. I actually ran a 10
mile race when about 6 weeks pregnant/-I’d done the training and found out I was pregnant just a week before- I did it just took it easy. When it got too uncomfortable I took up swimming and cycled to the pool and back (2 miles each way) up until 40 weeks. My midwife was a bit taken aback when I turned up to my due date appointment on the bike!

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