Exercise in Pregnancy

I remember my doctor mentioning it's fine as long as your heart rate doesn't exceed a certain level. You should definitely check!

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Hello and congrats! Before becoming pregnant I was VERY active, doing cardio every day and weights every other - I was very in shape. My doctor didn't have much to say about exercise but I dug around for any sound literature on exercise during pregnancy and found there was surprisingly little.

The bottom line is that the few studies that have been done have shown a benefit to exercise during pregnancy if you already exercise.

So, I continued my fitness routine while pregnant but took care not to let heart rate get over 140. hat was much harder as I progressed - it seems I would jog 10 steps and then walk to get my heart rate down - I wore a heart rate monitor. I also worked with a trainer to get an appropriate weight routine. And I did Pilates once a week which is excellent for stretching out your back etc. A good instructor will know how to modify the exercises for you so they are safe (ie you can't lay flat on your back after 5-6 months, I can't recall which).

Most agree that you should avoid horsebackriding, skiing, things where you could fall due to your balance being off.

Use good judgement and enjoy!

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I'm on my third pregnancy now and have continued (after morning sickness subsided) to play Ultimate Frisbee as long as was comfortable during all three pregnancies! Unless there are health concerns, I think it's safe and even advisable for you and the baby if you keep an active lifestyle as long as you can. I've heard that pregnancy is not the time to suddenly start exercising more than usual, but if you're already an active person, it's not the time to sit on the couch, either.

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I am about 18 weeks pregnant with twins and I just ran a 5k yesterday! I would never have considered myself an active person until after I had my son, Jake. I joined a mom-and-baby exercise group and, with them, ran my first 5k when Jake was about 4 months old (I was very slow and walked part of the time, but I finished!). Since then I have continued to exercise and run. I started "training" (I know it's a short distance, but I like to work with this group :) ) for this last race as I found out I was pregnant this time. I ran a few times a week and had been for about 6 weeks when I found out I was actually expecting twins! I asked my doctor about it and she said that it was fine as long as I listened to my body and didn't push myself too hard. So I ran as long as it felt good, then would walk for a minute or two. I've continued to do that and finished a race yesterday morning. I don't think I'll run anymore this pregnancy, just because I'm getting so much bigger already, but it felt great while I did it. It actually helped when I was feeling sick early on! Just stay hydrated and don't overdo it. Try to stay cool and walk if you feel like it, just listen to your body. Good luck and enjoy your exercise!!

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I would check with your doctor and then make a decision. Most will say that if you were active before than it is healthy and good for the baby to continue exercising throught eh pregnancy. YOu can make adaptations to your routine as needed. For example, most ob/gyn's say that you should not do any high impact exercise or anything that you potentially fall (riding a bike, riding a horse. kickboxing, running) but that power walking, elliptical, spinning, and lifting weights are great. Also, I saw that someone mentioned sit-ups,you can still do situps through the whole pregnancy but you obviously must adapt. I used a bosu ball and a large resistance ball. WHen you lift weights you can still do most things but adapt chest press (do not lie flat but rather do it on an incline bench) and use lighter weights than you normally would (in case teh weight ever fell on your belly). One of the things that I found very helpful was to find a personal trainer who specialized in pre natal fitness (and who had had a baby too) and meet once or twice to get a good routine. I made it clear that I would not be coming in regularly and that I wanted a routine that I could do on my own as I progressed in pregnancy. THis was very helpful for me and I was able to exercise until the last week of my 2nd pregnancy.
Good luck.
C.

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Hi L.,
If your active before its okay to stay just as active. I went to the gym while I was pregnant w/ my second. Didn't do so much weights but did use the elliptical, treadmill, bikes, etc. No matter what you do avoid lifting heavily and I believe once you are at a certain point you need to avoid sit ups. Check w/ your ob they should be able to tell you what is safe for you.

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Hi L.,

if you have run marathons you know your body very well, but you are also able to shut its signals out (to survive the last 5 miles....). So use the first ability -- listen to your body well-- but not the second. During pregnancy with our second child i exercised much less, because it was harder to organise, and because it didn't feel good to run or walk too much. I ended up swimming as much as i could, after cycling got too uncomfortable. That was great. With my first i kept swimming until well beyond my due-date (our son was 10 days late). I found it useful to remnd myself that even smaller moves and lighter exercise is better than nothing for me. Oherwise i would miss out on teh small opportunities to stay active while being angry that i couldn't do the "big things" anymore (i.e. MTB, running, mountain hiking, ashtanga yoga).

Good luck with everything!
D.

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L.,

Listen to your body. Only you will know what is best for you. Good luck! Glad the sickness has subsided:)

AD

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Hey L.,

I agree with Carey S. You should speak with your doc first. I have to say, though, that what has been good for other moms, isn't necessarily what will be good for you. I exercised when I was preg too, but I kept it a sensible speed walk, with arm weights. In general, as long as the baby isn't being toussled around (running), you can contiue to exercise. Yoga is great, as you did with your first. I just don't think that running is a good thing when pregnant, unless (maybe) if it's your first, and young, and have been running as part of a normal routine. Of course, all moms are different. This website is great to get some insight, but I think that there is a sense of intrusion when it comes to things like this. The only people who you should listen to (regarding your pregnancy, and your health) should be you, your doc, and your spouse. Pregnancy isn't something that works the same way every time with your own pregnancies, let alone anyone elses. I will say this...I was in excellent shape with my first, I exercised every day as usual (removing all high impact stuff). I didn't feel any problems, but she was born 4 weeks early, and because I was unusually small, she was also born very preemie. I still walked with my 2nd and third kids, but nowhere near as with my first. Just regular steady pace walking, no weights, for about 30 min. It kept me at a steady weight. :o) Just do what U, your doc and spouse think is ok for you.

Good Luck!

M.

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Hi L. - I was really active too, and am still a runner like you, before and during both my pregnancies. As long as you don't try anything new in your workout routines or get your heart rate VERY high, like above 150 or so, you should be fine. Doctors always say as long as you were active before, you should be fine continuing during pregnancy. They actually suggest working out to keep pregnancy weight gain moderate and to recover easier afterwards. I worked out regularly when I was pregnant but I really took it easy at the end, especially since I had hypertension with both pregnancies and didn't want to get my heart rate too high. I also felt awful!! But at your point, you are in the perfect place to get regular exercise in. It helps you feel better overall and keeps your energy up... can't say enough good about it!! Good luck!!

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When I got pregnant I continued with my regular walking routine until about the beginning of my second trimester. At that point, although not very 'big' yet I was in the bathroom every 45-60 minutes (my walks are about 80-90min.) At 7 months I was still using the log splitter and stacking fire wood... And worked my part time kennel job until the day I went into labor. My husband is a builder and I was at jobsites doinig whatever work I could do (bending over was really difficult the bigger I got!)
Although not really 'working out' I was really active up until the end of my pregnancy.

I am happy to add that I'm a vegetarian and took no pre-natal vitamins :) Had an easy pregnancy.

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Hi L., I was told by my doctor that if I was active prior to the pregnancy I could continue working out with less weights but without problems and just listen to my body. Actually they encouraged it and said it would help make my pregnancy smoother and it would also help with labor and delivery.

Good luck!
G. (due August 14th!!!)

You can be as active as you were before you got pregnant... you can ask your doctor but don't let him scare you into doing less than you want. I'm due in a week and I'm still doing Bikram yoga 4 times a week (105 degree room power yoga) I did it my whole first pregnancy also... even the day I went into labor. You can run as much as you want as long as it feels good and doesn't cause any pain. You'll have an easier pregnancy and delivery the more you exercise.

Good luck! Allie