Is it safe to keep exercising in early pregnancy?

[Arabgirlie]

Hi everyone,
I’ve just found out I’m pregnant (currently 4 weeks!) and wanted to ask what your experiences were with exercising during early pregnancy.

I’ve been going to the gym regularly for the last 2 years, and I’m hoping to continue with some light workouts, things like Pilates, core work (nothing intense), and light cardio. I won’t be doing any heavy weights or pushing myself too hard.

Just wondering if any of you continued working out during the early weeks, and if it was fine? I want to be cautious but also keep moving if it’s safe to do so.

Would love to hear your thoughts or advice 🩷

Yes I did. I carried on as I had been but just not as intense. I'd speak to your gp first though

I think this would be fine, but be prepared to have to slow down or stop if you have difficult symptoms. And let the gym know you are pregnant!

Yes I did. I'm a powerlifter so carried on lifting heavy weights. I also ran through my whole pregnancy and I owned a horse that I rode (until my bump was too big i could bo longer get off) and mucked out and poo picked my whole pregnancy.

That’s really reassuring to hear! I called my GP, but I have to wait until I’m around 6 weeks for my first midwife appointment 😓. I gained quite a bit of unnecessary weight during my first pregnancy, so this time I’m trying to be a bit more mindful, staying active and not overindulge 😅

I didn’t even realise I needed to let the gym know, thank you for the heads up! I’ll definitely mention it to them. And yes, I’m fully expecting to slow down if any symptoms kick in… just trying to make the most of feeling okay for now 🤞🏼

I’m pretty sure the rationale is you are pretty safe to carry on existing exercise levels, but not to up the intensity or try new sports etc!

Wow that’s amazing, and honestly, so badass! 😄 It’s really encouraging to hear stories like that. Just goes to show how capable our bodies can be with the right experience and listening to your limits. I love that you kept up with all of it… seriously impressive!

The usual advice is that you can carry on doing anything you did before as long as you're well in yourself and it's not uncomfortable. I ran a half marathon at 8 weeks and went on a 70 mile cycle ride at 10 weeks. I kept going to the gym and swimming throughout. I had a super easy pregnancy and quick recovery and I felt great, despite being an older first time mum.

Just in case you come over feeling bad or something when exercising (I nearly collapsed with sudden low blood sugar at 6 weeks during one of my pregnancies). Symptoms can come on suddenly without warning so the gym need to be aware!

Yep, continued with regular sessions and PT's throughout right up to about 36 weeks. I just adjusted to what felt instinctively sensible.
I believe it is one of the reasons I had a very healthy pregnancy and was able to recover from unplanned C-section and get moving again pretty quickly.

I've also seen (loose) evidence there may be long term benefits to your child after they are born.

That makes total sense, thank you! I definitely don’t plan on increasing anything, just hoping to maintain my usual routine at a gentler pace. No new workouts or pushing myself too hard☺️

That’s amazing and so encouraging to read! A half marathon at 8 weeks and a 70-mile cycle, wow 😮 This is making me want to run to the gym right now haha! It’s really reassuring to hear you had such a smooth pregnancy and felt great throughout. Thanks so much for sharing!

That’s such a good point and honestly, so true. I’ve actually been feeling light headed over the past week, even before I found out I was pregnant. I didn’t realise how quickly symptoms like that could hit! Plus the occasional heart palpitations (Hashimoto’s), so I’ll be sure to let them know!

DFriends is a PE teacher and was playing netball till 39 weeks.

That’s so encouraging to read. I also had an unplanned C section with my first and really struggled to recover, probably because I wasn’t active and overindulged way too much. This time I’m definitely aiming for a healthier pregnancy and quicker recovery so I can actually feel present and capable for my baby in the first couple weeks🥰

Oh wow, 39 weeks?! How incredible are women 🥰

It’s certainly safe as long as you’re listening to your body and not pushing it excessively - in fact it’s beneficial.

I wish I’d managed to continue - I’m 24 weeks now and went from Olympic weightlifting 3 or 4 times a week and Zumba once a week to not setting foot in a gym because I was so shattered and breathless all the time. Now I’m really struggling with walking a gentle incline, so have been slowly adding exercise back in now my symptoms are much more under control (breathlessness aside), but it is very hard and it’s going to be even harder to get back to it post-baby.

Im in awe of people that managed to keep it up!

Fine to carry on with what you have been doing before that your body is used to. As you get further through the pregnancy there's some other guidance that comes in (e.g. not doing any exercises that means you'll be on your back for any period of time) but first trimester you should be good. Having said this, this pregnancy I was so wiped out and sick in the first trimester I could barely walk to the corner shop for 6 weeks! So listen to your body x

Congratulations! I exercised all the way through my pregnancy. I even ran the London marathon at 14 weeks because I’d done all the training and didn’t want to waste it - I did get a medical opinion on that 😂 and they said “listen to your body, stay hydrated and don’t push yourself” which was great advice that I followed all the way up to the day I had my DD. I’m not some kind of athlete, just your average person who likes to exercise as a hobby and it helped me stay sane when I was pregnant. The other thing I’d say is if you weren’t doing it before you got pregnant don’t start it up now e.g if you haven’t ever run a 10k don’t start training for one but if you’ve been running one a couple of times a week for years go for it if you’ve feel good!

39 weeks here! Still trying to exercise as much as I can! The routine has changed to say the least!!!

Absolutely! Advice is obviously to avoid contact sports and not start anything new. But continuing with your current workout/exercise routine is good and actually beneficial. Just keep an eye on your heart rate - you shouldn’t be pushing beyond moderate effort.

I exercised through two pregnancies and continued running with the first to 39 weeks and second to 36 weeks, and did yoga until I went into labour with both. Physical recovery from both was very straightforward and I started yoga a week or so post birth and gentle running at around 6 weeks post partum both times. I loved exercising whilst pregnant and remained very active up until delivery both times. Wishing you well with your pregnancy.

I carried on with everything I was doing up until 12 weeks when hypermesis hit and I had to stop. I was doing two spin classes a week, one back to back with a running club session that was usually 5-7k and also a swim training session.

I’m now 24 weeks and swam 2km on this weeks swim. All checked with the midwife and consultant - I think my husband was hoping they’d tell me to take it easy but they told me I could carry on as I am, as long as I am comfortable ☺️

Yes! Keep it up as normal, just take it easy in-between sets and if you loft, have a spotter/be near people in case you feel faint or sick.
I weightlift but nothing crazy, squats and kettlebells etc and kept it up through last pregnancy. Added in swimming to help with SPD