Hi ladies!
My husband and I found out yesterday that we're expecting Baby #4! I'm only about 5 weeks along, so I was wondering if I could still keep up with my normal fitness routine? It's nothing major, just crunches, lunges, walking and playing the Wii Fit. As the months progress though, I know I'll need to make some changes. Do you ladies have any suggestions to keep me and my family active?
My physician advised that you can do the same routine you are doing through the second trimester. After that, you have to limit the ab stuff (for obvious reasons) and tone down the cardio to just walking, or light activity. Hope that helps!
I am a physical therapist and have worked with pregnant women in my clinic. The guidelines state that if you already have an established exercise program, you are safe to continue during pregnancy. You will not want to start up any new activity and you might want to avoid high-impact activities as the pregnancy progresses due to stress on the joints since the pregnancy hormones tend to increase laxity of the joints.
Looking at the exercises you listed, I would avoid the crunches though and replace with pelvic tilt exercise.
Anything that you were previously doing is just fine. Eventually you will not be able to do crunches of course... but your body will tell you when. You just want to make sure you do not get your heart rate too high. I had a heart rate monitor for working out and it helped me to keep mine low.
Hi J.. I am currently 6 months pregnant with baby number 3 and still exercise 4-5 days a week. It is safe to exercise while pregnant and is even beneficial. Anything you did before you were pregnant is okay to do while pregnant...you just shouldn't start anything new. I did basic abs and Pilates until I was around 5 months and then I switched to modified abs (on a ball, not laying flat on your back, etc). I take kickboxing and spin two days a week and do cardio and weights the rest of the week and always wear a heart rate monitor. My doc says the 140 heart rate rule is old and not true anymore. My heart rate normally stays around 150-160 for an hour. You need to go with how you, your body and the baby are feeling. Some days will be easier than others. I would recommend you keeping up some exercise routine, you will feel a lot better. Good luck!
I would ok anything with your dr first but I think for the first trimester what ever you were doing can still work and then you have to keep it lower impact to prevent the baby from getting tangled in the imbilical cord.
J.,
You really don't need to change much. After the first trimester, you need to stop doing abdominal work that has you lie flat on your back. Stay well hydrated. Although there used to be a "don't take your heartrate over 140" rule, recent research says that isn't necessary. You can do your regular workout and just take down the intensity if it gets to be too much later in pregnancy. I did step aerobics and weight lifting through my entire pregnancies and it was never a problem.
Congrats,
S.
Congratulations! Whatever physical activity you were doing before becoming pregnant is still safe for now. Once you get to be about 5-6 months (or earlier if you experience discomfort) you'll need to limit the abdominal work and anything else that makes you uncomfortable or is painful. That being said, I agree with the other post that now is not the time to start any new fitness program! I'm 32 weeks pregnant with my second child and I'm still at the gym 5 days/week Spinning, lifting weights and running. I'll also be participating in a 15 mile charity bike ride the first weekend in June with the blessing of my doctor.
If you were doing these things prior to getting pregnant, then it is okay to continue them. As you enter your second trimester, I would modify some of the abdominal workout. Also know as you enter your third trimester, you should limit or even avoid exercises where you are laying flat on your back. If you are on your back, slip a bulky pillow under your right butt cheek, to tilt your pelvis a bit as to not restrict the blood flow to your uterus. Stay hydrated and do not add any new increased exercises to your routine. The big rule is "if there is an increased chance of falling" then that exercise should be avoided. Walking and swimming is WONDERFUL for both you and baby. Pregnancy Yoga is THE BEST!!!! Congratulations....
Keep doing everything you've always done:) The only other thing not mentioned is to make sure you stay hydrated. Congrats!
Hi J.,
Everything you mention is just fine for a healthy, normal pregnancy. You already have 3 kids, so you know that being active while pregnant is the best gift you can give yourself!
My Nurse Midwife suggested staying away from things like horseback riding and riding watercraft vehicles. ;-) She also said, and I quote, "If you weren't doing kickboxing before you got pregnant, now is not the time to start."
I regret not doing prenatal yoga. Have a healthy and happy pregnancy.
