Exercise guidelines for newly pregnant but been recently inactive

[Nicksy]

Hi,

From the start of the year I was exercising regularly, losing fat, building muscle. RHR was 50-54.

I had progressed to:

45 mins steady state 3x per week, HR would slowly rise to 160-170

2 days of strength training followed by interval running, HR rate would hit 190 halfway thru 25 min run

1 day of body weight HIIT circuits.

Early April I broke my foot and I couldn't walk for a few days, and have only been back in my trainers 2 weeks. Needless to say I haven't done much exercise except building up my walking for the past month.

I'm only 5 weeks, but a week ago realised I was pregnant cos my RHR had steadily risen above 60 and I was getting dizzy. I want to start exercising for me and baby's health, and am aware I need to start slow (also foot still hurts a bit). I did a first trimester 15 min cardio strengthening circuit today with my HR spiking to 170 right at the end. Is this safe for baby?

Thanks

Nicki

[Seb9]

Congratulations on your pregnancy. I think you would be better off talking to a personal trainer or your midwife as the information you need would probably need to be tailored to you. This isn't a medical forum so you might not get advice that you can rely on only other people experiences which might not be right for you.

[Nicksy in reply to Seb9]

When I phoned to register with the local service I asked a midwife and she said just don't do vigorous exercise. I get my telephone booking appointment in a month (at 8+6), but have no idea when I will see anyone to test my blood pressure etc.

[NoodlePip]

The NHS website offers advice around exercise and pregnancy, I’ll pop the link at the bottom. It’s not advisable to do very vigorous exercise and you should be able to hold a conversation, so nothing too strenuous.

I’m nearly 10 weeks and although I’ve felt quite limited due to the sheer exhaustion of the first trimester, I’ve been trying to walk each day for 20-30 minutes. I would speak to your midwife if you uncertain though! X

nhs.uk/conditions/pregnancy...

[Nicksy in reply to NoodlePip]

Thanks. I take it walking in this sense is not the gentle strolling I have been doing while recuperating my foot but something a bit faster?

[NoodlePip in reply to Nicksy]

My midwife said if you’re used to high intensity exercise then you can do more moderate activities so I guess a fast walk would be okay