Exercising early pregnancy

[Holl89]

Hi everyone!

I normally go to gym classes 4 times a week - I’m a keen gym go-er and have been for years! I do a mix of circuits classes and CrossFit type classes.

Anyway, I had a missed miscarriage in October, followed by a chemical in January.
I’m now pregnant again (5 weeks) and I’m terrified of doing classes now as I’m worried and anxious about anything that could affect it. I haven’t been since I found out I was pregnant last week!

Is anyone in the same boat?
Do I need to get a grip and keep going, but take it easy?
I’m sure I read something before about getting your heart rate too high it can affect blood flow, but not sure how correct that is 🥹

If it will make you worry, just take a break for a few weeks.
it most likely wont make any difference- all the evidence shows this - but after two miscarriages it might be easier on your mental health to go gentle on it.

I was doing really well at the gym before finding out about my pregnancy - yoga, cardio and weight training. While I know I could still do the yoga with adaptations (no deep twists or abdominal work) and could continue cardio if I go gently, I still haven’t been back since I found out I was pregnant! Mostly though that’s because I’ve been so sick that even getting up the stairs is exhausting. When I’m feeling better I’m planning on switching to activities like swimming, and returning to yoga. I’m also going to book a one-off PT session to learn what I can do safely.
I’d suggest giving yourself a break, and then maybe doing what I’m doing by working with a PT when you go back? And if you do any classes, making sure you tell your instructor which trimester you’re in so they can help you adapt.

I eased off in first trimester a bit just for my own sanity (because despite knowing it wouldn’t do any damage, I knew if something happened I’d end up wondering if I had caused it).

trimester 2 though I was back on my normal routine. Several HIIT classes a week, running, weights etc. I lowered the weight and keep an eye on my heart rate (capping it at 10-15% below my previous max HR on advice from my midwife).

ultimately, do what feels right. Chat to your midwife for advice specific to your pregnancy :) best of luck with the rest of your pregnancy!

I always feel like poop in the first trimester, so I can't imagine doing classes! However, do whatever feels ok to you and don't push anything. Be careful with your back and ligaments in general. Not for the sake of the baby, for you!

In the second and third trimester though, you can do what you usually do (unless you usually work at 90% max heart rate - don't do that). There is a good bit of research that supports vigorous exercise in pregnancy and it'll prep you for birth. Good luck!

I went gym through 9 months of first pregnancy, still forcing myself to go gym on my second.

Biggest issue is motivation and discipline. The babies themselves seem absolutely fine.

Recommend Dr Stacy Sims for a balanced view of sport/activity for women at all stages of life, including pregnancy.

Hi

Really sorry you hear about your losses - I understand you must be feeling anxious at the moment.

I'm 5+5. I usually do 3/4 pretty intense workouts/ fast runs to help manage my anxiety.

I felt v tired when i first found out i was pregnant so paused this . Last week i felt back to normal so did 3 classes but toned it down to about 70% effort which extra breaks (which was hard as I'm not used to it!). This felt amazing - I got my endorphins and felt like me again. Plus helped my anxiety and gave me something to do.

This week feeling a bit sick and light heading so avoiding it again. So I think we've just got to listen to our bodies. Not worth it if you think it will make you more anxious - for me it helps.

I'm no expert but I've read it's best to keep doing it, especially if you're fit but slow it down.

Sorry just to add I told the instructor I was early pregnancy and they said you don't need to avoid any types of excercises this early but just take it easy - hope this helps!

I had a loss last year and it's made me a bit paranoid about exercise. but i don't go to the gym or classes anyway. if you feel up to it, I'd maybe go but take it easy? I'm swimming instead, and lots of walking.

The rule is not to start anything new during pregnancy! I did a mixture of spinning, running and bikram pre pregnancy. I stopped bikram for the first trimester but only at 8 weeks as I didn’t know I was pregnant. I stopped running half way through my second trimester because it was a bit uncomfortable. I’d definitely modify the cross fit exercises - speak to the trainer. The advice is to avoid direct abdominal work in the beginning (crunches etc) and the third trimester because of the risk of a larger DR (most women will develop some degree of DR during pregnancy). You might be too washed out initially so might have to modify any HIIT anyway. Good luck!

Basic rules are don't start anything new, don't go above 7 out of 10 rate of exertion and stop if you feel dizzy (or at all unwell).

I recommend following bumpsandburpees on instagram and I bought her book, it has exercise modifications for each trimester but in the first you can do pretty much everything you did before, sticking to the rules above.

What I've done has depended mostly on my energy levels, which vary A LOT, but keeping up some level of activity has definitely done wonders for my mental health - I'm feeling pretty good physically too but I know that's in part down to luck and genetics!