I'm building little exercises into my day, too, starting with 15 minutes of squats, lunges, and calf lifts just after breakfast. I have some freeweights that I pick up throughout the day here and there. And as I'm sitting on the floor to play with my kids, I'm stretching my hips, back, and legs. I love walking, but it's icy here, too, and my 5 year old especially hates being outside in the cold. But once it warms up, that and swimming will likely be my go-to's.There's a free community yoga class in my town every Friday night that I've been going to, and hope to continue. It's a little intense for me right now, with the serious bloating I feel nearly constantly, but I'm happy to modify poses and sit in quiet meditation during the 2 or 3 asanas that are either painful or would risk a most unwelcome "emission" in a crowded class!
Exercise During Pregnancy - Page 3
Happy to see this thread as well. I'm a fitness professional, pregnant with my first (just passed 12 weeks so while technically my due date is July 31, I expect baby to come early August). I'm also certified in prenatal exercise, yoga, Pilates, etc. so if anyone has questions, I will be happy to help however I can.
I've known a lot about pregnancy fitness and advocated it for many years, so it is interesting to finally experience what it's like. I've been exercising the entire time, but I've reduced my overall workout intensity and the # of days that I do higher intensity exercise. For example, I used to train for half marathons. I have opted not to run (long story, I'm also just recovering from a broken foot that had me out of commission for months, which is the bigger reason) but go to Spinning about 3 times per week and do a lot of walking now. I'm still doing regular Pilates class, but it's just now becoming slightly uncomfortable for me to lie on my belly and it's funny to feel weird sensations in my lower abdomen/torso during those exercises (nothing painful, just something I haven't ever experienced). I think it's finally time to switch to a prenatal-specific Pilates class and also (finally) prenatal yoga classes. I had been waiting b/c I didn't want to run into anyone I knew before/during/after a prenatal class b/c I didn't want people to find out I was pregnant until I was ready for people to know.
The best guideline I can give is to listen to your body. And to not experiment with new things that you aren't accustomed to prior to pregnancy. If you want to exercise but weren't doing so before (and you're cleared to by your HCP), walking is probably best, maybe some gentle yoga/Pilates and maybe some simple bodyweight strengthening exercises. Pregnancy is not a time to push hard or train for intense goals/events. My general rule of thumb in all exercise (pregnancy or not) is "Just because you CAN doesn't mean you SHOULD." Be smart, ease into things, go easier when you need to, and don't work so close to your max effort.
Good luck everyone!
I plan on doing lots of walking as soon as it its warmer than 13 degrees! But I am also looking for a workout DVD, I like bellydancing too! And yoga. I was disappointed with the ones I bought for my first pregnancy, so any suggestions this time around? I want a good challenge, and especially want to work on thighs and butt since they are the first to expand.
UGH!!! warm up so i can move! i would love to do a video/exercise online but my many helpers view the special challenge w/ more glee and energy than i have yet...
walked like a fiend last week and hoping to get a single day to work out a week..... squatting? stretching? lotsa sex? that last one is my best bet during pregnancy i'm afraid. especially as we're now in 2nd trimester.
Edited by HouseofPeace - 3/3/14 at 10:20am
It will depend on your fitness level, but a few safe for pregnancy but slightly higher intensity workouts that are also well rounded include:
Prenatal Fitness Fix with Erin O'Brien: A no-equipment workout of 40 minutes plus a 20-minute workout to do with your partner. Covers Pilates, athletic conditioning, strength, stretching and even kegels!
The Belly Beautiful Workout by Patricia Friberg. You need more equipment for this one (a ball and a resistance band and a mat) but it covers full body exercises.
Expecting More by Sara Haley. Has cardio, strength exercises, and a workout plan for every month of your pregnancy.
Hope that helps!
Pre-pregnancy I did a lot of cycling (I'm involved with a cancer fundraising group that does centuries- 100 mile bike rides). I was also going to a bootcamp class 2-3 days per week. After my last cycling event in September, I got lazy and also more busy at work, so by the time I found out I was pregnant in mid-Dec., I hadn't been on the bike in 2 months and also missed about a month of bootcamp and overall had really sporadic attendance (I wondered at the time why I was struggling in bootcamp and now I know it's because I was tired from the early days of pregnancy!). All I wanted to do the 1st trimester was lay on the couch. I lost a lot of fitness and abandoned a regular exercise routine.
After researching and talking with my doctor and bootcamp instructor, I learned that maintaining the exercise routine that you're accustomed to is good (with some modifications as needed), but that starting a new and possibly strenuous routine was not advisable. So level of exercise is definitely a very individual thing- the marathoners here are still running, some prefer walking, and others are chasing and lifting kids! For me, I decided to not return to bootcamp since I'd been absent too long, and I equated that to starting a new exercise routine. Plus it meant getting up early before work and I was already too tired to add one more thing to my schedule. Getting to work on time after morning bootcamp also meant riding my scooter to work, and I chose to stop riding the week after I found out I was pregnant, because I was not comfortable with the falling risk. I also haven't been on my road bike for that same reason (but I have a good friend who commuted by bike until month 7-8 on a cruiser-style bike).
What I do now is prenatal yoga, which I LOVE, and I try to walk and hike the nearby trails. I think it's important to stay active throughout pregnancy, if you can.
Johanna- like nikolem2 suggested, walking could be a good activity. Or prenatal yoga? (as long as both are okay with your health care provider). What I like about yoga is that it helps me stretch, you don't have to do any pose you don't feel like doing, and you get to be around other expectant mothers which is nice! The main thing now that is different from my pre-pregnancy activities is that I am gentle with myself and never push it.
I kept up with the rest of my routine until week 8 when the queasiness and exhaustion kicked in. It also got icy up here in New England.
Pre pregnancy I was also very small chested and I stopped running when the bouncing boobs (even with 2 bras) began to get on my nerves.
Now I do t-tapp (a low impact/core strengthening video), plus training with hand weights 3 times a week, and then walk 4 miles (outside if I can 4 times a week).
i'm am so not built to be a runner. i needed to wear 3 sports bras in high school to run. after 5 kids and nursing non-stop, it's not high on my list of activities! i'll walk for days, hike, swim, dance, pilates, zumba, ANYTHING but run!!!
BUT i am starting pilates w/ friends this week!!! recruiting other ladies to come over and do it w/ me. i can plank for 3 min still, and tend to gain muscle well, so figure starting up again now is early enough.
was doing blogilates in the past, and starting that again at beginner level and will see how long i can do it! can't get new equipment or anything.