Starting an exercise program in pregnany?

[Wabi Sabi]

Since I do not yet have a midwife, I have yet another question for all of you wise, been-there, done-that, experienced mamas!

I hate to admit it, but I'm a bit out of shape. Nothing too horrible, but I have NEVER in my life been one to exercise at all. I don't exactly lead a sedentary life- I am a childcare provider who spends my days keeping up with toddlers- but at the same time I'm not really as fit as I ought to be. The main reason that I've never really been an exercise freak is that I really just have never found anything that I enjoy doing. DH and I take short day hikes on a fairly regular basis when the weather is nice (certainly not now) but other than that I've never found anything that I enjoy enough to do on a consistent basis.

I want to have a natural birth and feel that I need to get my body strong and prepared in order to do so. I eat fairly well (not perfect, but still far better than the average American woman) and my weight isn't a problem, but I still tire easily, have low energy, etc.

As soon as we found out that I was pregnant one of the first things DH said was, "This is going to be the hardest thing that your body ever has to do and you've got to get prepared! You're going to have to commit to working out several days a week even if it means I have to drag you to the gym! You have nine months to get yourself in absolute peak physical condition!"

I explained to him that it wasn't a good idea to overdo it; I know that I shouldn't try to run a marathon if I've never even run a mile, but within realistic limitations, how much can I do? What is safe?

[Hibou]

I think it really depends on you and how you feel, and what your body tells you- and of course what kind of facilities are available. From what I've read, it's not really recommended to start any intense program while you are pg, but there are lots of activities that you can start at a relaxed pace and work your way up to a bit more intensity. The most highly recommended (but most have to be modified for pg) are things like swimming, walking, low impact aerobics and aqua aerobics, yoga, etc. If you feel like trying other activities, I think you definately should, but learn how to modify them properly. Do you have a good doctor, or access to a fitness consultant? That might be really helpful. Sometimes they can help you understand how to modify what you are doing according to how you specifically are feeling.

Good luck with your plan! I think pregnancy is a great time to start regular physical activity.

[Quirky]

Exercise is great during pregnancy, and may very well help you have a great labor and delivery and a quick recovery, but remember: the muscle doing most of the work during labor is your uterus, which is an involuntary muscle that you can't train. It's great to have strong legs to stay upright as much as possible and squat, but you don't have to be in peak physical condition to have a wonderful birth.

That being said, walking is an excellent choice for exercise, as is swimming (which is wonderful in the last trimester when you feel like a beached whale anyway). Yoga is great for strength as well as relaxation.

Check out prenatal exercise books at the library and see if there are any prenatal classes you might be interested in in your town - if you meet up with other people that might be the motivation you need to stick with something.

[Tanibani]

Do you have any prenatal yoga classes in your area? I really LOVED mine 4 years ago... and I started again last week. Four years ago I went once a week, this time, I'm aiming for twice a week. I'm very lucky... there is a wonderful prenatal yoga instructor in my area (and I'm very picky about Yoga instructors - thus I rarely go to classes because I can't find someone I like.)

I feel "fatter" this time, more out of shape, and I am really eager for this to "help" me.

A) the exercises were easy, yet strenthening... all that movement is good for circulation. :thumb

B) I LOVED being in a room with other pg mamas.

If you can't find a class, try a video tape. Maybe do a search for YOGA TAPES to see what are favorites. I prefer the class.

I do have one DVD called Maternal Fitness (http://www.maternalfitness.com/) that just focuses on strengthening the ABDOMINALS for birth. To join the gym in NYC costs $500 a month. :bigeyes

So that's what I'll be doing.

I would LOVE to get brisk walking in daily... but that's hard for me right now... I'll have to make some time for it.

[3girlsmommy]

See if you can find a prenatal fitness class at either your local YMCA or community center. Many meet a couple of times a week and combine cardio, strength and yoga depending on the day. You also get to meet other pregnant moms and the instructor istypically well versed in pregnancy fitness and can help you work out a fitness program for you to do on the off days.

HTH