Prenatal fitness info sources?

[caramia]

I'm only 5w3d, so I haven't even been to my OB yet, but I was wondering if anyone knows of a good source for information about what types of workouts are safe durning pregnancy? I'm pretty new to working out, but I want to stay active (safely) throughout this pregnancy. Thanks!

[Deleted]

You'll want to talk to your doctor about specific fitness needs, but assuming you have no complications, basically anything you would have felt comfortable and did before pregnancy is fine.

Swimming and water aerobics as well as walking are among the safest and approved for just about anyone. Gentle yoga would be excellent as well, assuming you are not struggling with balance issues. Seated exercises would even work then.

Weight training and running may be totally doable but you'll want to talk to your doctor.

My pregnancy books (what to expect, etc) have lots of exercises using your own body weight as resistance.

[imimahoney]

Ditto everything posted above. Also, just know what you were doing before you got pregnant is probably perfectly safe to do during your first and second tris. As you get bigger and your center of gravity shifts you'll probably have to adjust things, but if you were active before don't stress about working out.

Also consider prenatal workout videos. I use a Barre one which is great for toning and strengthening your legs when you are too tired to get to the gym.

[nextbigthing]

Definitely talk to your doctor, but most of the time if your not high risk you can keep doing what you've always done. I'm 26w and have been walking and lifting pretty heavy weights like I always did. I've modified a few things and have started modifying more in the last couple weeks.

Walking, yogs, and water aetobics are definitely good ideas, it's good to keep moving. Hopefully @sessalee will come into this post, she's further along than I am and still doing cross fit (I think).

It's silly, but it totally irritates me when people say "oh no, you cant do/lift/carry that!! You're pregnant!" My doctor and I know and are comfortable with what I can/can't do, thankyouverymuch

[Deleted]

Agreed that a lot of people will try to baby you and it's annoying

I did stop myself before I tried to move a couch though, ha! I think my personal limit is somewhere around 40lbs that I shouldn't push my luck:)

[achi]

Yup, talk to your doctor. What I've heard is that if you weren't active before pregnancy, walking is the best place to start.

[pooh8402]

A friend of mine ran a half marathon in her second trimester. She's about 34 weeks now and still runs 4 miles most days. She's pregnant after IVF, so she started off high risk, but was switched to a low risk pregnancy after like 10 weeks.

So whatever you and your doctor are comfortable with.

[Deleted]

Talk to your doctor, everyone's limits are different. Unlike pp's friend, I hated running but continued to lift heavy(ish) and crossfit throughout my pregnancy.

[centralsquare]

There are a handful of things you need to stay away from at certain times. First tri, do whatever feels good, although watch your heartrate, especially if you weren't doing regular cardio. Your HR will likely spike in ways that are surprising, as you are will be carrying many extra pints of blood soon.

After first tri, don't do any crunches. Planks are fine, anything working the transverse abdominus is fine, but don't do things that work the rectus abdominus (e.g. the six-pack muscle)

I stick to walking 30 minutes a day, plus lifting.

Some yoga is fine, but if you are new to it, please go to a reputable prenatal instructor.

[cb4409]

Not sure if this is still true, but i was told after first tri to not lay flat on your back, as it can cut off blood flow.

[Deleted]

Nov 24, 2014 11:22:10 GMT -5 cb4409 said:

Not sure if this is still true, but i was told after first tri to not lay flat on your back, as it can cut off blood flow.

I have heard 20 weeks. I asked my doctor and he staid stop when it is uncomfortable. He was like " oh yeah, you'll feel that when it's a bad idea."

[felicity]

I stopped laying flat on my back after first tri and didn't do much in the way of abs. Aside from that I listened to my body and didn't try to reach new milestones or anything like that. If I started feeling winded, I didn't push it.

I was very active before pregnancy, and continued to do walking, elliptical, and weights. I stopped jogging pretty early on because it was uncomfortable for me. My doctor did tell me not to lift more than 25 lbs, but I think that is their generic guideline rather than tailor made for me as an active person. Otherwise they said I could keep doing what I was doing as long as I felt okay.

[caramia]

I guess I'll just ask my doctor lol. I couldn't get in to see her until 11 weeks but I can send an email & ask sooner. It is nice to know it's usually safe to work out while pregnant