Exercise in pregnancy?

LegacyUser

Don't know whether I should post this here or in Fitness.......Have just found out I'm pregnant and am just wondering if it's safe to continue going to the gym three times a week as I was doing?

I cycle 3 miles, walk 3 miles on treadmill (incline of 5.0 and 10.0) and do a few mins lifting two 5kg weights.

Is this ok? Particularly on the steep incline on treadmill, my heartrate gets very high - is this safe for baba?

I have stopped doing sit-ups and kettlebell swings just in case but just getting a bit paranoid about everything else now as I don't want to put my litle one in any danger,no matter how slight.

Thanks for any advice.

PS: Have never done yoga in my life but have heard pregnancy yoga is very beneficial,can you start it during pregnancy even if you've never done it before? Thanks ladies.

Hobbitfeet

Light exercise is recommend and will help you make it through labour. I walk everyday about an hour. Because of the increase in blood and increase in heart rate due to pregnancy its best to keep exercise light. Yoga is meant to be excellent and I will doing pregnancy yoga great for relaxation too.
Probably best to talk to your doctor if you want to maintain what you have been doing seems like quite a strenuous exercise regime

lonestargirl

Generally you are advised that you can continue doing any exercise you have already been doing. I swam over 300 miles last year while pregnant - a lot of it fast-paced - and I had no problems.

Hobbitfeet

lonestargirl wrote: »

Generally you are advised that you can continue doing any exercise you have already been doing. I swam over 300 miles last year while pregnant - a lot of it fast-paced - and I had no problems.

WOW I did exercise a lot more and a lot more strenuous before I was pregnant and was advised by everyone and my doctor to stop. I wonder why we get such different advice? I hear some many different things about what to do and not do during pregnancy it drives me crazy.

Ayla

My thinking on it was that if it makes you feel good & doesn't push you too far, do whatever excercise you were doing pre-preg.

Unless you have any over-riding medical conditions (ie: gestational diabetes, high blood pressure, etc) there's really no reason you shouldn't carry on as before. For example, didn't Sonia O'Sulivan carry on doing marathons late into her pregnancy?

I did aqua-aerobics & walking with my first preg & that was wonderful for keeping the ligaments relaxed & my body toned. Also helped late in preg for getting the pelvic area stretched for the upcoming labour.

If you're in anyway concerned, talk to your GP, but I've always heard (from medicals & nonmedicals alike) that excercise is great during preg. Yoga is also amazing, and there's no problem starting it now even if you haven't done it before.

crazy cat lady

You should be fine to keep exercising during pregnancy! Keeping in the best physical health possible will stand well for you when its time to labour. The only exercise not recommended during pregnancy would be the contact sports, obviously because of the risk of trauma.

Remember that your body is going through alot of changes at the minute so just be aware of your body and if it signals for you to slow down a bit, then do.

Extended periods of overheating during pregnancy is not recommended, so make sure you keep yourself well hydrated, and if there is a fan that you could keep on you while you exercise then all the better.

I don't know if you use a jacuzzi or sauna in your gym, but again because of the risks of overheating you should avoid them from now on.

Congratulations on the pregnancy

Nicole22

This is such a grey area! I did 4hrs of weights a week and another 2hrs of jogging before getting pregnant. My doctor said noway to the weights but said the jogging was fine for as long as i was comfortable doin it. Unfortunately I've got mild SPD so I cant jog either:( I actually really miss the exercise. I chanced a very slow jog one day and I was still paying for it 3 days later. It wasnt good for the SPD at all:/ If you feel well and have no complications I think its fine to keep up what your doing, maybe minus the weights though just going on what my doctor said.

Oral Slang

I try to walk for 30 mins every day & go to aqua fit once a week. Would love to go to pregnancy yoga, but hard as I've tried I can't find any in my area (I'm in Tallaght, so if anyone knows of one nearby, can they let me know).

I was told aquafit was a great form of exercise during pregnancy, but only for the 2nd & 3rd trimester, so maybe check with your gp in case some exercise should be avoided in the first 13 weeks.

LegacyUser

You can continue to exercise in the gym/ do fitness training right through pregnancy, but modifications will be required as you go through each trimester. The guidelines generally are
(1) to maintain whatever strength or fitness you have, and not try to improve on it;
(2) don't take up anything new (that is high/medium intensity in effort - prenatal yoga or pilates is fine though;
(3) If you've been doing weight-training, you can still continue, but change your routine with each trimester, and seek the advice of a qualified pre/post natal exercise specialist!

Exercise will really help to stabilise your hormones and keep you feeling good about yourself throughout your pregnancy, it may help you recover quicker too - among the other reasons given by other posters.

magalot

Do check with your Doctor first but usually you can keep up anything you were doing before you got pregnant unless it's a contact/dangerous sport. 'What to expect when you're expecting' has a good section on what is/isn't allowed. Lifting lightweights is usually fine as well, but better to to avoid free weights and to use the machines instead as they only allow you to exercise specific muscles and hold the rest of you in place- important as you get very stretchy and prone to injury as the pregnancy goes on.
As previous posters have said, you need to be careful of overheating and of dehydration and some doctors will advise you to keep your heart rate below 140 bpm.
I was very fit when I got pregnant, exercising 4-5 times a week and my obstetrician has had no problem with me keeping up a high level of exercise. She was not too concerned about heart rate as cardiac output changes so much anyway during pregnancy.
I played tennis until 20 weeks, used elliptical trainer and lifted light weights until 30 weeks and with 4 days to go am still using stationary bike, walking, swimming and doing pilates (although at nowhere near the same intensity as before and obviously not all at the same time!)
I can't recommend prenatal pilates highly enough but didn't do any pregnancy yoga so can't compare the 2.
Myself and my husband did a lot of research into this as well, so we were both comfortable with the level of activity I kept up, but be ready for people to criticise/question you if you do keep up a high level of exercise! I tell them that if my obstetrician is happy enough with it then so am I!

ash_18x

I had been going to the gym three times a week before I got pregnant and walking too. I have kept this up because all my doctors and everyone I have spoken to has said to keep going with what I was doing before I got pregnant as long as I feel comfortable doing so. Just told not to leave my heart rate go over 140 bpm.

Personally I feel so much better after exercising, I have cut it down to 30 minutes walking on incline on the treadmill and 15 minutes on the bike, then some weights too which I had been doing all along. nothing too strenuous but it makes me feel so much better. Everone is different, do what you feel is right for you but don't overdo it!

Some people are horrified I am still going to the gym and say as much that I should be sitting at home doing nothing. I won't stop unless I feel I can't do it anymore or unless I am told to stop.
Magalot, I hope I am like you and still doing as you are so close to your due date.

I am 26 weeks gone now, is it too late to start pregnancy yoga or pilates do ye think?

Oral Slang

ash_18x wrote: »

I am 26 weeks gone now, is it too late to start pregnancy yoga or pilates do ye think?

I don't think so, most courses are 6 or 8 weeks & I think you can do it all the way up to your due date. Just wish I could find one close to me.

Cat Melodeon

Oral Slang wrote: »

Would love to go to pregnancy yoga, but hard as I've tried I can't find any in my area (I'm in Tallaght, so if anyone knows of one nearby, can they let me know).

There are classes at Old Bawn Adult Education Centre:
http://www.oldbawnadulteducation.ie/oldbawnadulteducation/Tuesday_courses.html
Or in Clondalkin & Stillorgan:
http://www.mumsandbabies.ie/?gclid=CIKk1aXIjaoCFcsb4QodJjWbyg

It's grand to start any time after 16 weeks. I started at 16 weeks and kept going until Week 39. The only reason I stopped then was that I could no longer fit behind the wheel of my Micra! It was brilliant for relieving back pain and other general aches and pains, and definitely helped for labour.

ash_18x

I looked online yesterday after I posted that and actually found a class starting last night in Dungarvan. It is for six weeks. I found it brilliant, having never done yoga before. I came home feeling really relaxed and I am feeling better about the labour already like I can be in control. It had been freaking me out as this is my first and all I have ever heard are horror stories about labour!
I am looking forward to next weeks class already!!

jw297

I'm 18 weeks pregnant and just started back swimming a couple of weeks ago and started an aquarobics class last week which I found brilliant. I used to jog three times a week but stopped for the first 3 months of the pregnancy because I was feeling really lousy, so have to regain a bit of fitness.

Swimming, aquarobics and yoga was strongly recommended to me by a midwife as she said it will help to make things a lot easier at the birth. She also encouraged keeping walking and jogging as that was my usual level of exercise, but the jogging is too uncomfortable for me at the moment, so walking and swimming will have to do. I'm feeling great now that I'm exercising a bit more again.

Basically, I got the impression that whatever you do normally is generally ok, provided it's not too extreme, you don't overheat or dehydrate, and check that the exercise you're doing doesn't put extra strain on you and the baby.

treepose

Pregnancy Yoga every Wednesday night 7-8pm St Martins school, Aylesbury, Tallaght, Dublin 24. Suitable from 16 weeks to 40 weeks.
No experience necessary- join anytime during pregnancy. Suitable for SPD and other pregnancy related conditions

Try www.yogabalanceireland.com for more details- i hope that helps!

Eds

http://www.ucd.ie/news/2011/06JUN11/230611-Three-in-four-women-below-recommended-exercise-levels-during-pregnancy-research-shows.html

I think most pregnant women (and their babies) in Ireland are at far more risk from not exercising enough than over exercising.

I was told anything your body is used to is fine but don't be going mad doing a couch to 5k if you have never run before etc.

On my first pregnancy I was running alot prior to pregnancy and did keep it up until about 10 weeks but then I was just not comfortable either physically or mentally so gave it up. I cycled 9 miles a day to 38 weeks pregnancy, did yoga from 14 weeks to my due date and walked the legs off myself. I love exercise and it really kept me sane. My baby was 9lbs so it certainly had no impact on her birth weight.

Do it if you enjoy it, if you find it tough don't push yourself. My advice is just keeping moving for your pregnancy, it doesn't have to be strenuous but just keep everything flowing!

Best of luck

madeinamerica

Thought I'd post here in this older one rather than starting a new thread!

Any pregnant runners or running mothers out there like to share some advice or their experiences? I'd be interested just to hear how ye got on, if ye continued running or not while preggers, reasons for either, and any tips for newbies

Me: I've been running a few years now, usually 5k, 8k, halfs and worked up recently to couple of full marathons and tris but reduced mileage on runs and bike in the latter half of 2013 due to injury issues. 11w pregnant now, first timer, and I've tried to keep up some running but the nausea and exhaustion is a killer (even when just walking or watching tv! ). No bike as I'm afraid of a fall. When I've run by myself in the last few weeks, I struggle to keep up 11min/m for 4-5 miles, and have to actually walk some bits between dodgy tum and total lack of energy. That is a surprise to me as I've never walked in runs before (not super fit, more like stubborn). Those runs are usually before breakfast. But oddly enough, I've done kinda ok in 2 races, 5k 2 weeks ago in 25:50 and a hilly 5 miler yesterday in 46:23, tum a bit dodge but not so exhausted. The races have been after a good breakfast though, so that might help. Anything longer than 5 mile I'd say I'd be crawling though.

I'm really keen to keep up some kind of exercise, whatever I can, during the pregnancy. I want to give the little nipper the best chance of everything, and keeping active is one way to do that. I work in metabolism/health research now and previously worked in embryonic development research so I have a little background in the two areas (sometimes wish I knew a bit less about the development side... )

I'm finding it tough to be unable to do much more than lie on the couch and be ill, its so boring!! My other half is slowly cranking up the mileage for his next marathon, its so stupid but I'm feeling kinda jealous

That's my two cents so far, would love to hear a few bits from anyone else, past or present stories welcome!

olaola

I found running hard on the bladder, every step made me want to pee!
And then later on, I'm finding it a bit uncomfortable to run with my bump. And if I have any small need to pee AND I'm out for a run, I tend to get Braxton Hicks, which makes me want to pee even more!
So I've given up running in exchange to interval training on a cross trainer. No impact for my bladder, and I can up the intensity easily if I feel like I can push it.

I do about 30 mins cardio and a weights routine and I always feel like a million dollars after a decent workout!

All doctors/midwives/physiotherapists I've had interaction with are all for keeping up the routine. I think the main rule of thumb is to make sure you can hold a conversation and keep hydrated. I find that I start singing to myself (headphones on!) to make sure I'm not out of breath
The Midwife said on my last visit (32 weeks) 'whatever you're doing, keep doing it', so they're encouraging words and the activity seems to perpetuate my energy levels.

Rua1

I'm now 20 weeks, and now just do power walking myself. A lot slower than I used to be, but I still tend to walk faster than most people out on their walks

I was a runner, but I just can't do it any more for any length of time. It wrecks havoc on my back and hips, I'd be walking around like a 100 year old woman! I think if you are able to keep up, then that's great, but don't feel bad if your body is finding it tough to keep up.

Jerrica

I had to stop running about 6 weeks before I fell pregnant because I broke my leg, so I wasn't doing any meaningful kind of exercise aside from physio when I found out. Beforehand I'd have been pretty active, in the gym/ running 4-5 times a week. I started exercising again late in the first trimester doing non-impact stuff like the cross trainer, rowing, swimming, and I've only just started walking with a decent pace again. Borked leg aside, the pregnancy has definitely made a difference to how long/ intensely I exercise, but that's ok - as long as I'm active it's doing bump the world of good (and does wonders for one's sanity!). I'm 19 weeks now and swimming is quickly becoming my go-to activity, instead of the growing bump making it more laborious in the gym, it's lovely to feel weightless in the pool and I'm still seeing progression in times and distances so it's good for my more competitive side. On days when I really don't feel up to moving about I don't let myself feel bad for it, my body is doing plenty of work as it is, so I have to listen to it.

But I absolutely get you with the jealousy thing, I watch with unadulterated envy when my husband is training alongside me and doing all the things I can't

Penny Dreadful

I had started with TRX just before I found out I was pregnant. My doctor said that its fine for me to keep doing it and as many of you have already said - its very good to be doing some exercise. It should help with stamina for labour and post delivery recovery.

madeinamerica

olaola wrote: »

I found running hard on the bladder, every step made me want to pee!
And then later on, I'm finding it a bit uncomfortable to run with my bump. And if I have any small need to pee AND I'm out for a run, I tend to get Braxton Hicks, which makes me want to pee even more!
So I've given up running in exchange to interval training on a cross trainer. No impact for my bladder, and I can up the intensity easily if I feel like I can push it.

I do about 30 mins cardio and a weights routine and I always feel like a million dollars after a decent workout!

All doctors/midwives/physiotherapists I've had interaction with are all for keeping up the routine. I think the main rule of thumb is to make sure you can hold a conversation and keep hydrated. I find that I start singing to myself (headphones on!) to make sure I'm not out of breath
The Midwife said on my last visit (32 weeks) 'whatever you're doing, keep doing it', so they're encouraging words and the activity seems to perpetuate my energy levels.

Thanks olaola. Great to hear that you were getting support from the midwives/docs etc. I've heard that some still think the old way that pregnant women shouldnt do anything at all, so am a bit apprehensive about talking about it with some folk.

I must try out a cross trainer and see if that suits me better than the road. I'll have to go into a gym over the summer anyway as it gets too bloody hot here!

madeinamerica

Jerrica wrote: »

I had to stop running about 6 weeks before I fell pregnant because I broke my leg, so I wasn't doing any meaningful kind of exercise aside from physio when I found out. Beforehand I'd have been pretty active, in the gym/ running 4-5 times a week. I started exercising again late in the first trimester doing non-impact stuff like the cross trainer, rowing, swimming, and I've only just started walking with a decent pace again. Borked leg aside, the pregnancy has definitely made a difference to how long/ intensely I exercise, but that's ok - as long as I'm active it's doing bump the world of good (and does wonders for one's sanity!). I'm 19 weeks now and swimming is quickly becoming my go-to activity, instead of the growing bump making it more laborious in the gym, it's lovely to feel weightless in the pool and I'm still seeing progression in times and distances so it's good for my more competitive side. On days when I really don't feel up to moving about I don't let myself feel bad for it, my body is doing plenty of work as it is, so I have to listen to it.

But I absolutely get you with the jealousy thing, I watch with unadulterated envy when my husband is training alongside me and doing all the things I can't

Thanks Jerrica. Definitly agree with exercise keeping me sane! I was injured for a long while last year and was getting awful grumpy at times :mad:. Exercise is my 'sort stuff out in my head' time and I really missed that after a while. I hope to keep up some kind of movement if only for that.

madeinamerica

Penny Dreadful wrote: »

I had started with TRX just before I found out I was pregnant. My doctor said that its fine for me to keep doing it and as many of you have already said - its very good to be doing some exercise. It should help with stamina for labour and post delivery recovery.

Penny, what is TRX?

Eh, yeah, thoughts of labour scare the crap outa me :eek:! Part of the reason I want to keep up exercise (and start pregnancy yoga) is for that, I've heard too that if you are at least a bit fit and flexible then labour can go a bit better. Although, still, :eek::eek::eek:!

madeinamerica

Came across this interview recently between two english marathon runners talking about running, pregnancy, body changes and post pregnancy. It is actually pretty normal and reassuring, one of them couldnt run at all for the first few months as she felt so ill. Makes me feel a bit better if even the pros can't keep it up!

Go about half way down the list to:
Training Talk - 41:47
- Liz Yelling talks to Imogen Norton about running before and after childbirth

http://www.marathontalk.com/podcast/episode_108_sir_chris_chataway_part_one.php

perfectblue

I teach prenatal yoga (though haven't been pregnant myself). I usually tell my clients that they can keep doing what they do, but not to try any new difficult poses, handstands, etc. And also that many pregnant women find the more relaxing type of yoga to be more suitable, but that (assuming there are no contraindications), one should do a bit of more vigorous yoga too. Power type yoga in which you hold warrior poses for a while are particularly good because they help strengthen your thighs. Strong thighs make labor easier!
No need to worry about flexibility - labor hormones will take care of that when the time comes. If anything, strength in the pelvis and core is more important. Prenatal pilates is good for that.
Prenatal yoga, from what my clients have told me, is best for learning how to breath properly - exhale instead of holding your breath, etc. So a good prenatal yoga class would have a good breathing component too.
As for running - they make a running band for pregnant women to make the bump more comfortable. Could be worth looking into?

olaola

madeinamerica wrote: »

Thanks olaola. Great to hear that you were getting support from the midwives/docs etc. I've heard that some still think the old way that pregnant women shouldnt do anything at all, so am a bit apprehensive about talking about it with some folk.

I must try out a cross trainer and see if that suits me better than the road. I'll have to go into a gym over the summer anyway as it gets too bloody hot here!

You're welcome! Every health professional I've interacted with has been REALLY positive about my exercise regime, it's very encouraging. Maybe I'm just lucky, I was chatting to a girl in my antenatal class who was told by her GP that she stop running. I'm pretty sure she told me she's a low risk pregnancy and there was no underlying reason for them to tell her that!

Let me know how you get on with the cross trainer, I would usually do a min at regular intensity followed by 30 seconds of high (about double) intensity, depending on how I felt. Means I can skip a high interval if I feel like I need more time to get my breath back. I wanted to get to the gym today, but it's lashing rain and it's a 2km walk

madeinamerica

olaola wrote: »

You're welcome! Every health professional I've interacted with has been REALLY positive about my exercise regime, it's very encouraging. Maybe I'm just lucky, I was chatting to a girl in my antenatal class who was told by her GP that she stop running. I'm pretty sure she told me she's a low risk pregnancy and there was no underlying reason for them to tell her that!

Let me know how you get on with the cross trainer, I would usually do a min at regular intensity followed by 30 seconds of high (about double) intensity, depending on how I felt. Means I can skip a high interval if I feel like I need more time to get my breath back. I wanted to get to the gym today, but it's lashing rain and it's a 2km walk

Yeah, we haven't told anyone yet as it is just 11wks but I'm sure my mother in law and family will be appalled that I'm doing anything more than lying on the couch for the next 6 months, not looking forward to the judgement!

Hope it stops raining for you soon!

olaola

madeinamerica wrote: »

Yeah, we haven't told anyone yet as it is just 11wks but I'm sure my mother in law and family will be appalled that I'm doing anything more than lying on the couch for the next 6 months, not looking forward to the judgement!

When they see how much energy you have & how great you look, they won't be able to argue I never had a 'tired' stage, but every one is different. And as much as I'd love to say it was the exercise, maybe I'm just lucky to escape it.

I keep on getting slightly incredulous exclamations of 'you look so well', I think people expect you to look like sh1t! I'm crediting the exercise with how well I'm feeling.

dub8

Glad i found this thread ! Im almost 19 weeks and still running ,albeit at a slower pace. I was very competitive before i got pregnant and would ran 6 days a week without fail ! Ive been lucky that i have been feeling pretty well so far so have been able to continue to exercise , although somedays i get a bit short of breath so have no choice but to slow down ! My doctor and midwife were both very positive about continuing to run, said i as long i felt able for it , to go for it ! Exercise keeps me sane as well and i love the social interaction of running with a group so would really miss that ! Other people do of course think im mad but they thought i was mad before anyway .

Best of luck with everthing girls , hope we can continue to exercise for a good few more months !:)