Post # 1
Now that I’m on the cusp of my second trimester, I’m finally shaking off the fatigue and nausea enough to think about getting back to an exercise routine. I’ve been pretty much sedentary (except for a short walk here and there) for the entire first trimester-and I’m kicking myself-because you always hear “you can continue any exercise you’ve been doing at least 3 months prior to pregnancy.” Well–what if you take 3 months off at the beginning of your pregnancy?!
My doctor’s generic answer is “sure, take it easy and don’t do anything intense.” But I’m the type of girl who needs a little extra reassurance from those who’ve been in my shoes. Did anyone RETURN to exercise after a first timester hiatus? We’re you anxious about it? Any advice helps. Thanks!
Post # 2
I would start gentle. Try a couple days of light exercise and see how you feel. Your body will tell you if it’s too much. I’d avoid anything that causes your body temperature to rise too much (eg hot yoga) but a gentle hatha class will probably feel really nice! Make sure the instructor knows you are pregnant so he/she can suggest modifications for certain poses.
Post # 3
Ballet Beautiful has a lot of exercises for pregnant women too- I love Mary Helen bower’s exercises, she stresses proper form, it’s a definite burn but not tough on your body.
Post # 4
Yes, every time I do this. It is fine, but listen to your body obviously. I do NIA and pilates, and I just get back into it in a way that feels good for my body. I don’t do anything that hurts, lol.
Post # 5
Lorah184 : I’m going slowly and taking it easy. I’m actually finding as I get further into my second trimester that being sedentary is physically painful and I NEED to move more to keep from getting sore and stiff (sitting at a desk job is beyond miserable for my back lately). If your doc gives you a green light and you ease into it slowly then I think you’ll be fine!
Post # 6
I’m about to return at 15 weeks. A subchorionic hematoma has had me sidelined since week 6. My dr recommended keeping my heart rate no higher than about 140, and keep things low impact. I’m looking forward to getting back. I actually signed up with a trainer at my gym that has worked with pregnant women before so she can help ease me back into it. I’m not looking to go huge into cardio (obviously, with the heart rate restriction). Going to focus on lighter weights, and also going to do a prenatal yoga class!
Post # 7
LilliV : Eek! Good to know! I better get movin.
Post # 8
Lorah184 : I had a friend that was just getting back to running after an injury (she’s previously run half-marathons and stuff) and was up to 25 minutes of running when she got pregnant. She really took that advice literally and did not run more than 25 minutes during her pregnancy. To be honest, I though that was kind of ridiculous. I never had a long break from activity during my first pregnancy, but the seasons changed so I totally changed what type of activities I was doing twice (fall to winter sports to spring), for example I nordic (skate) skied for the first time in seven months when I was first pregnant. And then I started hiking when I was 30 weeks because the snow melted. I’m 29 weeks with my second and went lap swimming for the first time in years yesterday (it felt great- I swam 30 laps and my arms are tired today but my back feels much better!). I really wouldn’t worry about it- these are activities you’ve done before and know how to do. I can’t see what the risk would be. I’ve gotten sore muscles and really exerted myself during pregnancy, with my midwives approval. The “keep your heart rate below 140 bpm” advice that a previous poster mentioned is totally outdated. I really don’t see the problem. Congrats on moving into the second trimester and I’m glad you’re feeling better! Happy pregnancy!
Post # 9
Lorah184 : I didn’t take a complete hiatus during my first trimester, but I definitely cut back due to some serious fatigue, food aversions limiting my caloric intake and, well, general lack of feeling like a normal human.
I’m almost 24 weeks now and I’m mostly back to my normal routine, I didn’t really ease in slowly or anything I just suddenly started feeling better at around 13 weeks and picked up where I left off. My doctor actively said there was no “HR limit” during pregnancy and that the “140bpm rule” is antiquated, so I felt comfortable running and spinning again. So far, no serious issues. Some braxton hicks, random foot and leg cramps, and having to modify some things in Pilates (no more swan! ), but nothing that is causing me or my doctor to feel like I’m hurting myself or baby.
Congrats on your pregnancy!
Post # 10
Piggybacking on this thread because I was thinking of passing by the gym today and I got my BFP last week (currently 4 weeks, 5 days).
MrsAKSkier : I started running in the past year, although I don’t consider myself a runner by any means. I run once a week for an hour, about 4-5 miles on the treadmill. How would you adjust your training? Run slower? Run for a shorter time/distance? I have a pretty fast heart rate (i.e. I can get up to 190 bpm when exercising!) and I sweat a lot, so avoiding 140bpm and/or overheating basically sounds like doing no exercise during pregnancy…
Post # 11
livster : Congrats!! I just adjusted as I needed to and listened to my body. I ran a 4K Turkey Trot at 6 weeks and I ran hard, just not super hard. Um…like I went 4/5 instead of 5/5….if that makes sense. I also did a lot of spinning and same thing, just backed off a little bit when I felt like I needed to. I also made sure to have plenty of cold water with ice to sip on during a workout. So I would just start out at your normal pace and see how you feel- if it feels too hard, slow down a bit. Or if you feel fine but start to feel like you’re done at 4 miles and want to skip the last one, do that. Can you make sure you have a fan on your or dress in lighter clothes to avoid overheating? I still pushed myself plenty hard, and got super sweaty, but didn’t make any arbitrary adjustments, just paid attention to my body. Sorry to be vague! I just know so many active people and athletes that did lots of exercise during pregnancy and I really do think it is the best thing for the mom and the baby, too!
Post # 12
with my first pregnancy, i did a ‘baby bootcamp” and didn’t start until i was like 16 weeks along. it was great and since everyone in class was preg – felt completely safe. i didn’t exercise at all with my second pregnancy and there is a HUGE DIFFERENCE in recovery. so if you have the option to work out – do it.
Post # 13
I was exactly in your scenario. I usually went to barre classes about 4-5 times a week and completely stopped during my first trimester because I was so tired! I picked it back up around 12 weeks and was just fine. I get out of breath a lot quicker and take a lot more breaks but can still do most of it and feel strong. I’m 22 weeks now and my belly is starting to get in the way of some of the moves but I can usually alter them to work. Just listen to your body and do what you can handle. Anything is better than nothing!
Post # 14
Honestly, just listen to you body. Pre-pregnancy I was jogging 3 miles once or twice a week, and doing a fairly intense spinning class 3-4 times a week. I felt like crap for 12 weeks, but somehow ran a half marathon (“ran”) in 3 hours while 13 weeks pregnant. I’d never done one before and it was fine. This weekend, at 20 weeks, I biked 6 miles total and ran a 5k and that was too much. I ended up with Braxton hicks contractions and dehydration. So, pick it up slowly and keep super super hydrated. Also, the 140 bpm is outdated, however, I feel like I can’t get my heart rate up as much anyway and am being careful not to get light headed!
Post # 15
I didn’t say there was some kind of 140bpm rule for everyone, just that it was recommended to me as a good way to ease back in after taking a few months off 🙂