Exercise

[BabyJ]

Is it ok to exercise whilst pregnant? Incase i am (testing tommorow) is there a particular things i can do. Currently im doing yoga and alittle bit of gym (treadmill and bikes) as I would like to tone uo my legs. But i defo enjoy yoga. Any thoughts? All advice is welcome.

[Skyblueboston]

Carry on as normal till you get your result, then modify your routine, exclude abdominal exercises and do not weight train, maybe walk fast instead of running. Yoga and low impact exercise is fine and very good for you leading into labour ensuring you are fit and healthy

Good luck tomorrow, I know how much this means to u xx x

[BabyJ in reply to Skyblueboston]

Yeah i was thinking of sort of power walking instead if running. Ive heard yoga's good so im sticking to that. Apparently it does sumin to ur hips to make bitth easier or something like that lol.

Thanks for the support it means alot. Ill keep you informed as i know you apperiate that

[Hidden]

i am 12 weeks and have been doing swimming 1/2 times a week as they say its gd for u and baby, and its quite relaxing as there is no pressure on you to go fast/slow, sometimes i just do 20 lengths and i feel gd, they say yoga is gd but haven't done that,

[BabyJ in reply to Hidden]

I would sw but tbh i hte swimmig haha. But i would consider going though.

[DrFluffy]

Switch to a pregnancy yoga class - there are some yoga positions that should be avoided in the first and third trimesters. I thought pregnancy yoga was going to be a walk in the park, but it's still rather tough!!!

[BabyJ in reply to DrFluffy]

I will ask my instructor about preg yoga class. So far when ive been theres been nothing harsh on my body which i thought there should b lol

[PJ2013]

I've always been told to keep up the exercise routine that I had before. For me I teach 4 hours of dance in a row one day per week. It is very physical and yes I do find I am slower and heavier but I have kept it up. I'm 22 weeks at the mo. I'm sure I will get slower as time goes on. There is nothing else for it. I have to do it as I have no one to take over for me.

[Jowarfie]

Before getting pregnant I was a regular runner. I did a 10k race at 4 wks pregnant and have just done the Brighton half marathon at 7 1/2weeks pregnant. I have slowed my training down (I used to train 5 days a week) and now only train 1 or 2 days a week because I am so tired!!! I would advise you keep going but don't do any stomach exercises and after 16 wks no exercise where you are lying flat on your back. I hope this helps.

[Skyblueboston in reply to Jowarfie]

Wow u are amazing and obviously super fit

[BabyJ in reply to Jowarfie]

Wow. U have energy! I do a set routine with a trainer, and theres one where i balance myself on my elbows and toes... Is this ok? I am trying to tone up my legs. It doesnt hurt my stomach, its just the pelvic area. I am going gym today so i can asked him what i can do i supose right?

[Blue321]

Do what you did before, until you need to slow down is the advice I got. The NHS gives clear advice:

nhs.uk/conditions/pregnancy...

My midwife also said "Remember, you're gonna have to labour at the end and it's work which you need to be fit for!"

I go swimming twice a week, walk a lot and do pregnancy yoga, which I switched to at 16 weeks. I had to stop cycling on the road as you might fall off, which could harm your baby, but I didn't do that until I found out at 13 weeks!

Have fun! x

[Jowarfie]

Also, forgot to add if you have a heart rate monitor or the exercise machines you use have heart rate monitors try to keep you heart rate below 140, this means you won't get too out of puff. I hope this all helps.

[Hidden in reply to Jowarfie]

Sorry, but the ACSM (American College of Sports Medicine) scrapped that heart rate guideline in 2007. due to the fact that a pregnant woman's heart rate does not respond typically to exercise so this is an unreliable guage of intensity.

Nowadays, they say to keep the intensity moderate, using the "talk test": If you are slightly out of breath but able to speak a little (sentences, rathe than gasped words!), then that is considered moderate.

[Comet1]

I've also had the advice of keep doing your exercise routine that you did before, unless you feel ill or dizzy, then stop - makes sense! I swim twice a week for at least 30-40 min, I do jive dancing once a week and I walk everywhere I can, even getting of the bus a few stops earlier. Ive signed up for a pregnancy yoga class once a week too. I go for the occasional bike ride too, but this might get trickier has the bump grows! Also, they say it should be done with caution, as risk of a fall is higher. I've got friends who ran right up to giving birth (granted, they were all big runners before pregnancy) they felt ok and their doc was fine with it, so it's very individual. But certainly, exercise is a good thing in pregnancy, helps with labour and helps you get back to your pre pregnancy self after the birth. My mum swore that aerobic classes and yoga throughout her pregnancy's made her labours short (6 & 4 hours)! Good luck and have fun!

[kylee]

walking and tiding up at home is more than enough.long walks keep your legs fit and thats the safest exercise for pregnants

[Hidden]

I am a fitness trainer, who has trained in pre-natal exercise & I've worked with several pregnant personal training clients & teach group exercise classes - I have 3 pregnant ladies in my classes at the moment.

The following guidelines are in accordance with American College of Obstetrics & Gynaecology (ACOG), and American College of Sports Medicine (ACSM) guidelines...

FIRSTLY, IF NEW TO EXERCISE - now is NOT the time to start something new as your body already has a lot of changes to adapt to!! You may take up some light-moderate exercise such as walking or swimming or perhaps find some specific pre-natal exercise classes such as prenatal yoga or prenatal aqua classes - but make sure the instructor is qualified.

IF ACCUSTOMED TO EXERCISE, with the exception of contact sports, scuba diving, high altitude sports etc (which are obviously a big no-no!), if the pregnancy is a normal healthy one & no restrictions have been posed by your healthcare provider, it is fine to exercise as you normally would, following the same modes of exercise as pre-pregnancy. Even running & weight training are allowed! Just don't try to push yourself beyond your normal limits. You will need to reduce the intensity as you become heavier & more tired and follow these more specific recommendations:

1st trimester, onwards: Avoid overheating by staying well hydrated & keep yourself cool , with appropriate clothing. From 1st trinester & throughout the pregnancy get started on your pelvic floor exercises - the NHS website has some good basic exercises to follow. These will help you with the delivery & help prevent incontinence, later on..!

From the 2nd trimester, you should avoid prolonged periods of time exercising on your back. No longer than 30secs. You should lie on your left side for relaxation or during a cool down. Also, due to Relaxin, a hormone circulating around your body from 2nd trimester, which makes joints more laxe, particularly around the hips & lower back, take care not to overstretch - don't stretch further than you usually would - your yoga instructor should advise you on this.

From 3rd trimester: As you get heavier & your centre of gravity changes, with your outward growing bump, you may find that your balance is affected, so avoid exercises that could put you off balance or ensure their is a wall or sturdy chair nearby for support. During the 3rd trimester you may be more breathless & generally more tired, so listen to your body & slow down, when you need to. Use the "talk test" to guage intensity - you may be slightly out of breath during exercise but still able to speak a little. Break up the cardio (hogging, cycling, swimming etc) into short 10min bursts, taking little breaks inbetween.

On the whole I agree that labour is going to be the most physically demanding challenge you will probably ever face, so it makes sense to be as fit as you can for it, but be sensible - LISTEN TO YOUR BODY.

I am 11 weeks pregnant & I intend to keep going but without kicking my own butt quite so hard ;o)) On the days that I exercise I sleep better & I've expereienced less sickness. Love it!!

[BabyJ]

Thnks you all for your comments. It means a lot and have helped. I will be taking this advice on board and let you guys know how it goes!