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Family Fitness: Working out during pregnancy

Posted by Bert on 10/17/2013 to Family Fitness
All the way back in January I wrote about working out during your first trimester. I asked the question, can you exercise during your first trimester? The unanimous answer from everything I read was yes, you can exercise during your first trimester and you should fitness,pregnancy,exercise still keep up a workout habit even after you see that positive pregnancy sign. I'm going to level with you...this is far easier said than done!

About a month ago I found out that I was expecting. It happened faster than I thought it would so I was a little surprised but not completely unprepared. I maintained my same workout regime of cross-training and running through weeks four and five. Then the dreaded six weeks mark came and all of those nasty pregnancy symptoms kicked themselves into high gear. I was nauseous 95% of the time and the only thing that helped me was eating. I was also exhausted. This happened during my second pregnancy with my daughter; I only had one child and he still napped at the time so for the most part I was able to get in an hour and a half nap every day. Now that same oldest child that used to nap is long past the trusty reliable nap phase during my second pregnancy. I'm exhausted and I just feel like I cannot make up for any sleep loss that I have.

All of those things being said, I've been able to workout since hitting the six week mark every other day. Most days it takes every ounce of energy inside of me to just get up and make lunch for the kids so when I tell you that I have to force myself to workout I'm not exaggerating. The doctor that I'm seeing specializes in exercise during pregnancy so when I went to my appointment this past Monday I had a whole slew of questions for her about how I was feeling.

Why does it feel like I can't catch my breath when I try to run? Am I just that out of shape all of a sudden? The answer is no, I'm not out of shape. Your body produces progesterone during pregnancy and that hormone is the cause in the first trimester for feeling short of breath. It aids in your lungs expanding so that more oxygen can inhabit them, however, it also makes you feel like you're in a state of warm-up that you cannot get out of when you're working out.

I don't have a baby bump so why can't I work out the way I used to? The culprit of this and something I didn't think about is how prone your body is to injury now that I'm pregnant. Sure I don't have a baby bump that's getting in the way, however, the joints in my body are loosening. Relaxin is the culprit for this pesky side effect. Sure it's perfect when you're in labor and delivery, it's job is to loosen the cervix and pelvis so that you can meet your baby on the outside world. Unfortunately, it also loosens other joints in your body which is why you're now more prone to injury than you were before.

My doctor's advice for me was to continue working out but to understand that I have to adjust and modify my workouts now. I probably won't be able to go out and run four miles at the pace I could eight weeks ago. If I want to run for long distances I need to slow my pace down and I need to be okay with that.

The key to working out during pregnancy I've learned now that I'm pregnant is to continue doing it and be open to change your routine. Have you worked out consistently during your pregnancy? If so, what were your favorite workouts?



Date: 10/17/2013
Ugh! I can totally relate! I am mid sixth week in my first pregnancy. The last 5 weeks have been fine, exercising every day, eating very well. For the last 4 days I can barely find the energy to brush my hair! Ha! No actually morning sickness, but I pretty much feel nauseous all day long, nothing sounds good and eating doesn't seem to help, but not eating makes it worse. LOL
Sarah Jane
Date: 10/17/2013
I COMPLETELY understand. I'm pregnant with Baby #2 and at the same time I'm SO exhausted ALL THE TIME. I'm just happy when I can go on brisk walks. Of course I need to wear a cloth pad because we don't want to talk about incontinence. :/
Michelle Lee
Date: 10/18/2013
I fully intended to exercise throughout my last pregnancy but ended up on bed rest! We'll see how the next one goes!
Allison E
Date: 10/19/2013
I can completely relate, I had no energy with either of my girls and it was a struggle to get in some exercise
Mary S
Date: 10/19/2013
I really, really tried to exercise during pregnancy, but then I started having sciatica pain and that plan flew right out the window. Hopefully next pregnancy I'll be pain-free and ready to exercise. I walked a lot, but I'm hoping to be able to do more next time.
Beth Ann
Date: 10/20/2013
I have no energy at all to work out! With this being number two, it's just so difficult to chase around one baby all day and then find time for me to work out too! :( Hopefully I can still find time! :)
Whitney babb
Date: 10/27/2013
I was always kind of a couch potato, but pregnancy did something to me. Once I finally stopped puking I loved working out! I would go to the gym and took Zumba classes twice a week. I felt great!! I think part of it was I was so bored with my husband being gone. Now that my little girl is 5 months, I'm trying to find that same inspiration to get my butt back in gear.
katie miller
Date: 6/8/2015
When I did workout during pregnancy I would use the elliptical but rather than sprinting I was doing the slowest walk and I always wondered why that even had me out of breath.

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