Exercise changes / things to avoid?

This is my first pregnancy and im five weeks.

Hello all!

We have been very conscious about planning and conceiving from way before day one, so Im wondering if there are anythings you would recommend I DONT do as far as exercise in the first 12 weeks.

The pregnancy books I have say no horse riding, but not much else. Does that only have relevance in later trimesters?

As well as dancing once a week, I go to gym 2-3 times a week, and do pilates, yoga and weights sessions so just want to be aware of anything i should avoid in first trimester, or if its really just business as usual till i start getting a belly bump?

Thanks in advance,

Bree

Your doc will be able to advise you. No skydiving, bungee jumping etc, anything where there's a risk of a big fall. Skiing is also out. I still cycle though, and everyone's pretty happy with that.
Don't do anything you weren't doing before you were pg, unless you check with your Doc.
Your heart rate is best kept under 160bpm (my doc said that I'd know if I was going too hard, and it's true - I have never set off the alarm on mine, I feel it first) some say 140bpm, but my doc is happy with 160.

And, fromt he look of the second hand book I got on the subject, you should have a bad 90s haircut with a leotard worn over leggings for all exercise :p

HA HA
bad 90's haircut, thats great!!!

Thanks
Im just thinking maybe cut back on my ab exercises when doing weights, but hopefully all else is ok.

Hi Bree,

I'm a personal trainer so thought I'd pop in to help out. A few years ago there was a rule about not getting your heartrate above 135/140bpm.. but now the advice is more along these lines:

* anything you were doing before pregnancy, you can keep doing (this refers to general exercise in the gym/classes etc)
* Don't let yourself overheat - and stay hydrated
* Nothing lying on your back after 12 weeks
* If you have any underlying conditions make sure your Doctor gives you limits/advice on this.
* Don't hold your breath during any exercises - always breathe!

I kept lifting weights (and obviously modified the weight as time went on), kept cycling, kept doing push ups, core stability work etc. You can keep doing crunches on floor or fitball at the moment, but better to do your prone holds/side holds etc as they are more functional anyway.

Plenty of walking/swimming is good throughout. I personally think its important to do as much leg work as you can, even if you have to modify squats by not going too wide or deep etc, because you need that leg strength once you go into labour if you are planning an active labour. I had a 30 hour labour and was so thankful I kept my fitness up because it really helped me!

My best advice all of this taken into account, is to LISTEN TO YOUR BODY. Everyone is different. If you are doing a class or an exercise and you are hesitant because you aren't sure if it feels ok, just stop. Your body will let you know what is ok and what isn't. Stay in tune with yourself and you won't have any trouble.

Thanks Roquen

Thats great advice!

Totally agree with the advice the other girls have given you. My only tip is to be prepared for the fact that you may not be able to exercise as much as you want. It has been a huge shock for me.

I'm quite fit and go to the gym over winter and stick to walking and running over the warmer months and my routine has gone completely out the window due to severe morning sickness (until 15 weeks), back ache, ligament pain, pelvic & groin pain and braxton hicks. I have struggled to take my dog on his usual walk for some months now so preggy yoga and antenatal aqua aerobics have been the only exercise I've been getting. I'm still surprised how differently my body has reacted to pregnancy and how hard it has been to exercise. Not all women are like this but it did shock me given I was so fit before falling pregnant and I loved to exercise.

In saying that, enjoy the ride. I've had a painful pregnancy but I'm still so happy every day to know I'm growing our first baby inside :D