Starting exercise in pregnancy - advice please

[tanmu82]

Hi all, I just found out that I am pregnant with my 3rd. I need advice as I have already signed up for a 10k through work and there are a group of us doing the challenge together. I am not ready to tell anyone at work yet, but was wondering if it would be safe for me to start a gentle jogging routine (I used to run a lot, but haven't done any for around 6 months) I don't think I'll actually do the 10k, but I am hoping to do some form of regular exercise throughout. Is it safe for me to start now that I've found out I'm pg?

The general advice seems to be that gentle exercise is fine as long you listen to your body and stop or ease off if you get too hot, faint, uncomfortable etc. Starting a new form of exercise seems to be less advisable but if you have been a runner before your body should be familiar with it.

That said I think it is totally down to your own personal decision. I've stopped jogging and plan to start swimming and yoga when I'm nearer to 12 weeks. I don't want to do anything that i could later blame myself for IYKWIM. I know I'm being over cautious but that's what i feel comfortable with

Enjoy whatever you decide to do.

If you haven't run or done any serious cardio for about 6 months, I'd take it VERY gently indeed. Maybe a run/walk programme is a good place to start? You also want to bear in mind that as the relaxin kicks in, your joints will start to loosen and your gait will change so if you run you may be more prone to injury. Personally I'd wave goodbye to the 10k. I was very fit pre-pregnancy (am now just under 10 weeks) and can't believe how it has effected my fitness levels! Before I was training for a half marathon and now I can now barely manage 2.5k even at a much slower pace!

Thanx for the advice guys. I had grand designs of getting really fit before conceiving again, but alas, I think I'll drop out of the 10k and just do some light jogging/power walking instead. Swimming is also something I think I'd like to take up.

Hi I started swimming twice a week after being pregnant for about 10 weeks. Before this I was quite lazy, walking being my only form of excercise. Must say starting swimming has been the best thing I have done since getting pregnant. I feel much better and sleep better when I go swimming, also managing to just put on bump weight so far, nothing anywhere else. Makes my back feel better too and helps me relax. If i miss a day, i really feel it so I totally recommend swimming. Oh I am 27 weeks now and feeling great so far.

I think it depends on your pregnancy/ history. Jogging can increase risk of miscarriage if your pregnancy is more high risk (I have been told not to). But if it is a normal pregnancy then there is no reason why not (my friend did just as you are doing and all was fine - and Paula Radcliffe ran a marathon - again all fine). Can you also ask dr/ midwife just to be on the safe side?

I think it depends on how competitive you are . If you're an experienced runner and can face running 10k at granny speed (i.e. way less than your PB) then I'd go for it. The muscle memory means you'll get back into it pretty quickly. However, if you know that the adrenalin's gonna hit you and you're going to go for it like a racing snake on meth then maybe not.........

I did a big 50k race at 8 weeks- a run or walk thing. Not being able to run it nearly killed me. It was sooo frustrating as my friends were all jibbing me about taking the hike option (they didnt know). Mind you, now they know, they are high fiving me!!

ps obs approved 50k and said key things were do it within your capacity and dont overheat. I also wore a heart rate monitor and stayed below 150.

Wow ArcticFox - way to go!!! What is the heart rate level that you're supposed to stay under during exercise when pregnant?

well it depends on your max heart rate. The pregnancy books generally say 140.

BUT the heart rate thing (140) is a totally abritary figure so I wouldn't pay it too much attention - everyone is different afterall!

Better to exercise at a level that feels comfortable, stop if you feel wobbly, etc.

I am still running at 23 weeks (although my pelvis is starting to creak so I may have to give up soon ) and I've just slowed down a bit (although you find that happens naturally anyway). I still get out of breath sometimes, but I don't push myself anywhere near as hard as pre-pregnancy.

This is DC2 and I haven't mentioned the running to any midwives yet - after the funny looks and "the baby will have a headache" comments I got last time around, I decided it probably wasn't worth it Unless your midwife happens to be a keen exerciser themselves you are likely to be advised to do more gentle exercise like walking or swimming.

I would say that if you have been a runner, even though you haven't done it for 6 months you will get back to it fairly easily (like ARcticfox says) although maybe not as easily as if you weren't pregnant.

When's the 10k? I would still be tempted to do it even if you have to run walk by then. I am going to do a 5k 'race' tomorrow - although I will be taking it easy, obviously

Sorry for the waffle.

Tallbird. Sorry, I probably didnt explain that very well. The 140 is very arbitrary and probably rather cautious as how hard 140 is for you would depend on your max heart rate which would depend on your fitness level.

Agree it's better just to keep it moderate, avoid extreme breathlessness, dizziness etc.

Oh no arcticfox, I wasn't having a go or anything - I just wanted to highlight (not to you) the slight nonsense of the 140 because you do see it everywhere.

By all accounts some chap (isn't it always?) just came up with the figure because it 'felt about right'. Hmm.

I think that as soon as the mornings are lighter, I'll start doing a gentle jog before work and see how it goes. If I feel comfortable I may just stay in the 10k and walk/run it. The problem with dropping out is that I'd have to do it sooner rather than later and I'm not ready to tell work yet... if the jogging/running doesn't go too well, I have a plan B....swimming, power walking and pilates!

Thanks for the advice on heartrates arctic and tallbird. The amount by which I've had to slow down and still not make it to 3k in one go is amazing - it actually just makes me laugh! I love the comment about the baby getting a headache . I used to do flamenco dancing and the teachers and advanced students all danced throughout pregnancy. Didn't seem to do their babies any harm - perhaps they have been left with an inbuilt sense of rhythm and timing??

It's a nice thought cadamomginger

I find it suprising that on the one hand they are trying to encourage pregnant ladies to take exercise, but on the other, if you do anything more strenuous than walking or swimming you must be bonkers!!

I have to admit that I love the incredulous looks when I am out running. Yesterday at the race was awesome - the double takes as I overtook people, that sort of thing, definately appeals to my inner show-off

Hi
I'm currently researching for an article on exercise after pregnancy and I'm in totally two minds about whether to promote these fitness drives, especially in the light of all these image obsessed american's who are running themselves ragged to look great after child birth, when it seems their motivation is self image, not welfare as a mother or the wellbeing of their child/family unit.
It's only a small piece that I'm writing and I won't be able to quote you as I can't justify the thirty squid mumsnet fee, I'm just struggling as Ive not managed to have kids of my own yet so I need some more feedback!
my personal email is: [email protected]
and I'm a trainee journalist at The Journal Newspaper in Newcastle.

thanks