Police officer - when to tell work AND how much exercise should you do first trimester.

[Wmms]

Hello,

I'm after some advice in regards to when to tell work im pregnant? I'm a front line police officer so a little concerned about working in potentially violent situations, whilst doing 12hr shifts and carrying/wearing full uniform and kit etc.

I'm also a little concerned about what exercise to do/not do.

I run 5-10k about 5 times a week, aswell as weights/circuits 2/3 time a week. I had a chemical pregnancy just under 3 months ago and I hadn't told work and I hadn't changed my exercise regime so I'm wondering if I could have done anything to prevent the CP last time.....and what I can do this time to give the pregnancy the best chances.

For reference I'm 4 weeks 4 days today and found out 3 days ago that inwas pregnant.

Sorry for the long post and thank you for any advice 😊

If you’re front line tell them now. You’d never forgive yourself if something happened and will be anxious about what you may be sent to.

Hello, I’d tell them now, normally a supervisor makes up some type of excuse to the rest of the team as to why you are office based…. Most people do guess but it’s just one of those things…. I told work on the first occasion as I found out as I also had bleeding so had to go to the EPU ( whilst at work) I was 7 weeks so found out a bit later. Had I not have had bleeding I would have told them as I was custody based so therefore higher risk. Most people guessed I was pregnant but I didn’t confirm it until I was 12 weeks.

2nd time around I was office based and didn’t tell work till 12 weeks……

Honestly for you own piece of mind tell them when you are back on shift next

Also as @FlickFlackTrap said you don’t want to be anxious about the jobs you are sent too…. Nor do you want to hesitate when there

It sounds like you need a risk assessment. They can't do that until you tell them you're pregnant.

Exercise - if you find what you normally do feels ok, then there is no reason to stop. It's not a time to push yourself or take up a new sport or regime.

Congratulations and all the best

Not a police officer but in a public facing quite physical role and currently 35 weeks pregnant with #2, had a chemical and a loss at 7weeks between #1 and this pregnancy.
I would tell work by 6 weeks and aim to have your risk assessment done by 8 weeks.

From an exercise perspective I would aim to just keep up exactly what you were doing pre-pregnancy if you can around nausea/fatigue and other symptoms of early pregnancy.
I've had pregnancy complications for the last 12-15 weeks and not been able to exercise properly and I feel so sluggish, wish I had done more when I could as I feel very much deconditioned now!
All the best with the rest of your pregnancy

Tell your Sgt so you can get restricted. Ask them to say it’s something like an ingrown toenail until you’re ready to share.

Congratulations 🎉

Thank you everyone for your messages, I really appreciate the input!

I'm on 4 days off as of tomorrow so I think I will wait till I'm back in and tell my sergeant then. It will put me over the 5 week mark too which will give me a little bit of relief!

Thank you 😊

Not in the police but as a lab user I have to tell my line manager as soon as I find out. It does feel slightly awkward but I also have awful pregnancy sickness. So I have had quite a bit of time off in the first trimester to that.
I like to have conversation when it's a positive and the negative are maybes. It makes me feel less stressed. I have a mental health condition and having that conversation and the pregnancy. When it's I might need this adjustment rather hi this is wrong with me, it means this and I can't work any more.

Regarding exercise if you can keep with your normal exercise regime. You might find you slow down or find things harder than you used to so listen to your body and don't push yourself too much. I was 5k 2-3 times a week and pilates twice a week before I had my daughter. I had these grand ideas of keeping at my normal levels running until I gave birth. Ha! This did not happen. My runs were replaced with mid after naps with pregnancy fatigue in the first trimester gave me a kicking and had bad pregnancy sickness through out most of my 1st and 3rd trimester. I was antiemetics for most of my pregnancy. I didn't get back into running until recently. My daughter is 4! Try not to have too many preconceived ideas about what you will be able to do! Take it week by week. You might find that you have to pace yourself in the first trimester as growing that placenta is draining and then when you are in the final weeks when you are approaching waddling stage but there's a good chance that you can engage in your normal activities in the middle

Congratulations.
Tell them now. Don't wait. There should be a maternity policy and your line manager should undertake a risk assessment. No way should you be operational or front line.

I'd tell them ASAP because of some of the risks posed by your role. In terms of exercise you can do what you normally do so long as you feel okay. I ran 3 times a week until 39 weeks with my first pregnancy. Currently 19 weeks with second and running 3/4 times a week including a 10k once a week.

I had to tell my boss as soon as I found out in my case it was due to working in a lab and needing to not be exposed to certain chemicals. I would talk to your line manager immediately as others said you wouldn't forgive yourself if something happens.

I told my Sgt the next working day after I tested positive (other than my husband, they were the first person I told!)
I was restricted immediately. It sucks because I want to be involved and doing the job but safety first

Thank you ladies.

I've had a bit of a cold the past 5 days or so which has meant I haven't exercised during this time anyway.

A bit of a stupid question but once I'm feeling better (however long it takes) should I be able to carry on my runs/weights then? Even with the time off as I was used to doing them before?

Fully aware they will be much slower and lighter, I'll be happy with any movement aslong as i feel ok to do so 😊

I thought with the police, you had to tell them as soon as you know so they can place you off desk? Either way, definitely sounds like the right move. Congratulations!

Also I had to tell my boss at five weeks as hyperemesis kicked in and I was off for weeks - it also gave me more protection at work which was v useful as they're constantly considering redundancies!

It depends on how long you end up not exercising. If it's a couple of weeks doing a little less than normal the first few times would probably be enough. If it's longer you might need to build up your distance and weights again.

@Wmms yes you'll be fine. Just listen to your body and build up gently like you would after any period of illness. I really enjoy exercising in pregnancy - makes me feel tons better, was the only time I didn't feel sick, and I was able to just enjoy it rather than being competitive with myself! I always said I'd stop when my body told me to but it felt fine until 39 weeks! Then one day I just felt I was done. Hoping for the same this time 🤞

That's so good to hear, thank you for that SErunner.

How far along are you this time? Congratulations 🎊

Telling work the earliest you can is ideally best to allow for risk assessments and reasonable adjustments to working.
Im a perinatal physio and provided you feel well enough to continue and not a contact sport you can continue exercise however the intensity adjusted so that you can maintain a conversation throughout, ideally shouldn’t be so out of breath you can’t talk at the same time :)