How much exercise is safe?

[Maxine45]

I've been doing a modified weight watchers diet and exercise plan for about 4 months, and so far have been pretty successful. Lost 22 pounds and have about 50 more to go.

So I just found out I'm pregnant but I am a little concerned about my exercise. How much cardio is too much? How much exertion is too much? I'd like to continue to shape up as much as possible, to the extent that it is health for me and my little raisin

What is everyone's plan for exercise as you have just learned you are pregnant?

[SoCalGirl]

I used to go to a step aerobics class that was taught by a very pregnant instructor. She taught it right up until she had the baby.

I've read that it's safe to keep doing whatever exercise you were doing before you got pregnant, but that you should be very careful about sports that could potentially have dangerous falls, like mountain biking. I run fairly regularly, and I plan to keep running. I even found a book put out by Runner's World called Runner's World Guide to Running and Pregnancy, which is on my wishlist at Amazon.

Anyway, that's all I know for now. I just got my first pregnancy book today. I may go curl up on the couch with it now and see what they say about exercise.

[hopeland]

Hi,
I am not an expert but I think as long as everything is healthy with the baby then it doesnt matter too much. I know I have seen mothers on that tv show "birth story" who excercised alotttt and it was fine for them. Make sure you get enough calories on the diet though. Congratulations on losing the weight I need to do that!

[Maxine45]

Thanks for the replies :-)

I've seen some things that say we shouldn't go in saunas or hot tubs or hot baths, so it makes me think we're not supposed to heat up our core.
Exercise (at least for me, being rather out of shape) does heat up my core a lot, so that's also a concern of mine, beyond thoughts of too much stretching and jarring, etc.

[desireeb]

I was training for a triathlon when I found out I was pregnant with my DD. I continued that level of training into my 6th month and after that I switched to water aerobics every day. Throughout my pregnancy, I listened to my body and was careful to avoid elevating my heart rate outside of a comfortable range.

I just read a fantastic article in Experience Magazine about this exact thing. It was written by a woman who was an avid exerciser when she became pregnant and realized that there isn't a whole lot of research out there on the safety of exercise in pregnancy. Here's the link to that issue: http://www.lifetimefitness.com/magaz...agEditionId=33

I'll sum up a bit of what it said. If you don't have a diet and exercise program and you find out you are pregnant, start one. Not dieting for losing weight, but a diet that focuses on nutrition for you and your baby. It also says to do as much as you feel comfortable with and listen to your body when you work out. It also gives statistics such as babies whose mothers exercise while pregnant reap the benefits for at least the first 5 years life!

[Maxine45]

Originally Posted by desireeb

I just read a fantastic article in Experience Magazine about this exact thing. It was written by a woman who was an avid exerciser when she became pregnant and realized that there isn't a whole lot of research out there on the safety of exercise in pregnancy. Here's the link to that issue: http://www.lifetimefitness.com/magaz...agEditionId=33

thanks for the link. is the article you're referring to called "fitness for 2"? I'm not a subscriber so that article isn't available to be opened, but I appreciate your summary.

[lotus.blossom]

I'm an avid kickboxer, have been for the last year. I don't do sparring but merely hour training sessions every day. I plan to (with midwives consent) continue working out everyday for as long as I feel comfortable. I do weights and yoga as well. I'm planning to participate in a prenatal yoga for the social aspect as well as the physical benefit.
I feel that if you are in excellent physical shape during your pregnancy then you are ready for the marathon of labor!

[midwestmom]

You have gotten good info here. I have been told that you can continue to exercise like you have been pre preg, but don't go from no exercise to running 5 miles a day when you get pregnant. If you have not been excercising pre preg, start with walking and listen to your body. Just don't overdo it. Prenatal yoga is awesome and great to prepare for labor and delivery too. There are also tapes/dvd's if you don't want to take a real class.

[desireeb]

What I've also found to be helpful is having a heart rate monitor. It's basically a chest strap that reads your heart rate and transmits it to a receiver/watch. You can determine the heart rate range in which you feel comfortable and then focus your workouts to remain in that range.
If you exercise at a gym, many of the machines will be compatible with Polar chest straps. That allows the machine to adjust incline or speed in order to keep your heart rate at a certain level.

[Maxine45]

I went to my family doctor today, he told me that until I'm at my 6th week, I shouldn't do anything more strenuous than walking.

this is not good news, I rely on cardio to keep my mood normal!

[luckymama]

Originally Posted by Maxine45

I went to my family doctor today, he told me that until I'm at my 6th week, I shouldn't do anything more strenuous than walking.

this is not good news, I rely on cardio to keep my mood normal!

i'm surprised. both my former OB and my current midwife, among others, agree (and there are so very few things they agree on ) that if you are already doing something, no reason to stop. you just shouldn't all of a sudden start triathlon training or snow skiing or raquetball if you've never done it before. i would go crazy out of my mind if i couldn't hop on my bike or practice yoga for a month or more. just wanted to share my thoughts ...

[Maxine45]

thanks luckymama.
I was surprised too! it goes against everything I've read on this topic in the past few days. . .

[CaraboosMama]

Hi....visiting from the June ddc! Maxine - are you at risk for a miscarriage? That would explain why your Dr. wants you to wait a bit. Right now, my morning sickness (all day vomiting marathon!) is making it difficult to do anything - but I plan to get back to exercising as it calms down!

Kate

[Maxine45]

Not that I know of, Caraboos.
He just acted like any human before week 6 should sit or lie all day and night.
I have nothing to indicate I'm at risk for miscarriage.

[CaraboosMama]

Originally Posted by Maxine45

Not that I know of, Caraboos.
He just acted like any human before week 6 should sit or lie all day and night.
I have nothing to indicate I'm at risk for miscarriage.

What a moron!

[PrettyBird]

I was running pretty heavily this summer. I quit running and gained a few pounds so I would ovulate. I am currently walking and I will add some jogging. But I am not going to go back to the high level I was at before. I know many women continue to run like that through pregnancy but it is not within my personal comfort level.