Post # 1
Any fitness junkies out there want to help me? I am 9 weeks pregnant. I have never worked out. I have always eaten fairly healthy and drank a lot of water. I am 5’4” and 140 lbs, large chested… wear a size 6 (just giving you a visual) Not overweight, but I could certainly be thinner or more toned.
My main concerns now that I am pregnant are:
1. Being so weak that it will affect childbirth
2. Gaining 100 lbs during my pregnancy.
3. Exercise is said to be really benefitial for unborn children and that would be one of the few things I am not doing to better my chances of having a perfect baby.
So i was thinking I could begin working out now. Something small like walking at an incline for 30 minutes and some arm exercises… maybe build up to jogging for short periods of time. I currently eat around 1500-1600 calories a day (I added 300-400 for the baby). I am having a hart time choking down that much food right now but I hear that wears off after the first trmiester.
Any recommendations or advice? I want this to be as healthy as possible for the baby. So I dont want to do anything too extreme.
Post # 3
@MrsB1015: Your body will let you know what’s too much. If you want to do some weight training, start with 5 lb. weights and do 3 sets of 10 reps for each arm exercise. Walking at an incline is a great idea. I think every little bit helps!
I stumbled on this article the other day, I found it really interesting, but has more to do w. diet than exercise: http://www.netdoctor.co.uk/ate/pregnancyandchildbirth/204758.html
Post # 4
@canarydiamond: Thank you! This is helpful. If I were to go to the gym right this instant, I would be completely lost!
Post # 5
@MrsB1015: Also, if you do go to the gym, don’t try to use the weight machines unless you have a staff member set them up for you. You can hurt yourself if a machine is set up wrong for your height etc. I am pretty new to doing anything but free weights, and it is kinda confusing for me as well!
Post # 6
i usually do kickboxing, which i hear if you haven’t done it before pregnant is not recommended when you are, i do a lot of Zumba, which i hear is safe even if you haven’t done before preggos and i love taking walks, which again is safe even if you don’t have a workout routine. I should say thou that iam not pregnant yet, but wishing, and maybe you should also speak to your doctor before starting any work out routine, to make sure is safe for you and your unborn baby. GL and best wishes 🙂
Post # 7
@MrsB1015: I am also really interested in this! I am not overweight eithor but don’t really work out and want to start before its too late. I am currently 13 weeks pregnant.
In the beginning I did a bit of zumba but then I got lazy and stopped. You want to be fitness buddies? We could encourage each other to workout 🙂
Post # 8
i like the pregnancy fit dvds! ive become obsessed with lindsay brin. after researching her and stalking her blog – i bought her dvd! comes with 4, designed for each stage of pregnancy. tri 1, 2, 3 and postnatal.
Post # 9
I see a personal trainer for stretching and light weight lifting. He suggested that I just walk for my cardio or use the elliptical machine. Right now, I am so fatigued that any cardio is difficult though. I am hoping to improve on that after the first trimester.
He also suggested prenatal yoga. I’ve heard great things from others who have been pregnant (especially once the back pains start kicking in). So, I plan on starting that next trimester as well.
Post # 10
I read recently (maybe on hellobee? or even here on WB?) an awesome recommendation for a specific type of squats for pregnant women that supposedly helps labor go much more smoothly. The article talked about how many women do kegels, but these squats are the real deal and work better with actual labor.
Except now I don’t know where I read that or what type of squats they were. =/ So maybe a more knowledgable preggie bee can fill us in?
Post # 11
1) @MrsB1015: Exercise is helpful during pregnancy. But, talk to you OB. Generally, starting a work out plan after you’re already pregnant is not recommended. Pregnancy is already stressful on your body and if you’ve never worked out in your life, now is not really the time to start. However, if you can, walking at a pace where you can still maintain conversation is probably ok. I just wouldn’t be trying to bring that to a jog during your pregnancy.
2) @BookGirrl: I think you’re talking about squats to strengthen your pelvic floor. They talk about it here:
Post # 12
First, it is not necessary for you to add calories to your diet right away. If you want to avoid gaining too much weight, you might want to step back a little on this.
As for working out, you should discuss with your doctor first, to see what type of effort he recommends, since you have never worked out before.
I would go for walking and some sort of light cardio class like zumba, which is more dancing than working out… It is not the time to aim at starting jogging. First, you have never jogged before, and when pregnant, it’s even harder since you won’t have the same tolerance to effort: heartrate gets high faster, more difficulty breathing, running is uncomfortable with a belly, etc.
Choose low impact instead, like the ellipcical or swimming – swimming is great during pregnancy.
Post # 13
In everything I have read- walking is best for baby- well- swimming is also very good if you have the access to a salt water pool or natural water area. I don’t think you are supposed to go over 45 minutes of exercise a day- from what my information from my doctor says. You are not supposed to over heat. You are supposed to take it “kind of” easy- as in- slow, building, endurance exercise.
ETA: take it easy! If you weren’t working out much before, I would recommend walking- low impact and safe.
Post # 14
I was actually athletic in high school – played soccer, volleyball. So I am not like – a pile of mush, but I havent worked out like that since then ( 2004). haha! I have somehow managed to appear fit ever since.
I think I will start walking and doing the light lifting and then maybe try those videos you guys are talking about.
and DEFINITELY doing some squats! I found this article http://www.healthyguts.net/2011/12/19/squating-the-key-for-a-smooth-easier-pregnancy-and-delivery/
She says her first baby was 6 lbs and took 55 min and lots of tearing and then her second two were under 10 min and were 8 – 9 lb babies. She says it’s soley because of the squatting.
Also – it is good to know I dont need to start eating more calories yet! I can honestly hardly choke down 1000 calories a day right now, I am just never hungry.
Post # 15
First off, congratulations on your pregnancy! I agree with the previous posters- I wouldn’t try to work up to jogging at this point. Walking should be great! I used to run, and I work out a lot, and I tried some light jogging early on, and I ended up having some spotting. Everyone is different, but I definitely wouldn’t make that a goal now. A friend of mine said one thing she wished people had told her was to work out her arms more. She apparently used them more than she thought she would during labor, and got really tired. Also, I think in the first trimester, they say it’s only neccessary to add 100 more calories a day. I, for one, would have been starving if I did that! But don’t feel like you need to force down 300-400 more calories at this point, I don’t know if that’s neccessary yet. Good luck!
Post # 16
Re: squatting.. I used to do 10 squats for each time I used the bathroom… Easy, doesn’t take a lot of time, and they add up quite fast especially towards the end of your pregnancy.
re: eating.. Really, eat when you’re hungry, stop eating when you’re no longer hungry. trust your body to tell you what to do and choose food wisely.
i’m a runner and stopped running after 13 weeks because it got too uncomfortable…
one thing you may want to do is to strengthen your upper back. Once the baby comes, all the carrying and nursing will be hard on your arms, but also the back. I didn’t think of that and by the time my baby was 8 weeks myback was burning all the time!