Exercising while pregnant can be intimidating, but it is healthy to workout while you’re pregnant. This is my experience with exercise during pregnancy.
I have always been a bit of a workout-aholic. If I can’t make it to the gym, then you can find me doing leg lifts while I brush my teeth and crunches/push-ups during commercial breaks.
I love the way I feel after a Zumba or dance class – refreshed, a little tired, but energetic and happy. Exercise is how I de-stress – it is what got me through a lot of rough times teaching the past three years. And then I got pregnant…
Since the doctor confirmed there was a bun in the oven, I put the kabash on exercise. Exercising while pregnant is a scary thing right?
I read and heard firsthand from Moms that exercising during pregnancy can make labor and delivery easier.
I started walking. And lifting light weights in my bedroom. And once or twice I put on some tunes and danced around the bedroom. These little workouts helped my mood and energy level. But now that I am 21 to 22 weeks pregnant, they aren’t doing the trick anymore.
Saturday morning I woke up and, without thinking, found myself on the Zumba class locator page. There was a class that accepted drop-ins close to our new house, and it started in an hour. I hopped out of bed, threw on some clothes, and zoomed over to the gym. An hour and a half later, I was sweaty, bursting with energy from the rush of endorphins, and the proud owner of a new gym membership.
I have been to two Zumba classes and am going to try some Les Mill’s class called Sh’Bam tomorrow. I also want to try Body Pump and Yoga. I have been speaking with the instructors at the gym before class, letting them know I am pregnant, and asking for modifications. Everyone has been very nice.
What I’ve Learned about Exercise During Pregnancy
For Zumba, I am not supposed to hop all over the room like I drank 4 Mountain Dews. Hopping, jumping, bee-boppin all over the place can make you dizzy and lose your balance. My center of gravity is off and if I fall on my belly – that’s bad.
I am also supposed to keep my heart rate at a level low enough where I am not out of breath. Baby can’t breathe if I can’t breathe. Exercising while pregnant has its limits. Exercises that require you to lay on your back are off limits. Laying on your back can cut off the blood flow to your baby.
There are lots more things that I am doing differently now that I am pregnant. I am drinking loads of water, wearing the right kind of sports bra, warming up and cooling down for a little longer, etc.
Here are some great modifications to be made to your workouts during pregnancy.
If you are pregnant, or have been in the past, did you exercise during your pregnancy?
Yoga has been my lifesaver!! I was working out 5 days a week 2 hours a day before getting pregnant. I did stop the circuit training and boot camp classes. I was getting way to out of breath for my comfort.
I loved working out when I was pregnant. When I got big I would swim, and do squats in the pool every day. I really think that is what made my labor so easy. Just keep it up, even if you can’t do much when you get bigger, walking is awesome.
I did not work out with my 1st or with this pregnancy. My first pregnancy I was a lump on a log and worked from home and did – practically – nothing. However, with this one I am juggling a toddler and half to walk quite a bit for my job. But I am not working out. Ive had friends who had complications and things happen from working out and it scared me. So, I decided, personally, I didn’t want to take the risk. But, there are plenty out there who do workout and its successful!
I didn’t do tons of exercising, but I walked everywhere and I even rode my bike several times.
This is a GREAT post! Thanks! I like to run and have wondered if I’m allowed to do it once I get pregnant. This post was super helpful!
I am not nor have I been pregnant but I think its great to see posts telling women they can still continue to be healthy and workout while they are pregnant.
I hope you’re feeling a little better & that working out is helping!
xoxo
Kristin
crumbsandcurls.blogspot.com
Way to go little lady, thank you for this post – In the future I will reference it – no Im not preggers, but plan on getting there in the next year or so 🙂
I LOVE Bodypump. I just discovered it this summer, it’s great – I feel and look different for sure, and it’s a fun way to lift 🙂
Yoga was my lifesaver during pregnancy!! I also kept running. Don’t worry too much about your heart rate increasing; they used to say it shouldn’t get above 140, but that’s no longer the case. Mine regularly got above that. I was a participant in a research study for exercise in pregnant women. Enjoy your Zumba!!
I did light exercise with my first pregnancy, but he was born prematurely at 31 weeks (not due to exercise!) so in my next two pregnancies exercise was off limits for me. I walked but that’s it. I’m sure the Dr. would have said it was fine, but it was a mental thing with me. I’m glad your Sweet Pea loves Zumba!
I havent had a bun in the oven but I have known others who have of course. Well they did exercises and some didnt. So I guess it depends on the person and all. Alot of chicks I knew who were pregnant were bed ridden. which totally blows.
Whoa i didn’t know that exercises on your back can cut off oxygen to baby! Good to know!
i’m glad you got back to doing Zumba 🙂
I am hoping when I am pregnant I will still be able to workout! Gotta get the stress out somehow!!
Oh, I am like you — I have to workout for stress and also, I have a spinal disease that gets worse without movement so I have to workout regularly to stay healthy. I had a midwife for my baby girl (7 weeks tomorrow!) and midwives are a lot less worried about getting sued and more trusting of mothers than doctors can be. The rule of thumb is to keep working out at the level you worked out at before. If your body is used to it, it can maintain it during pregnancy. So I kept at my old level (after the horrible AM sickness ended) and was fine all the way to 34 weeks where I basically could only walk on the treadmill or use the elliptical because I was tired.
A few other working out tips:
-Don’t let your working out eat up your valuable calories for your baby. After the first trimester, you should be eating 300 extra calories a day, then 500 extra in the third trimester. So if you workout and burnt, say, 400 calories, eat an extra 700 or 800 calories that day.
-Up your water intake with your sweat output.
-Avoid traditional ab exercises after 14 weeks. At this point, using your “six pack” abs in crunches, leg lifts, etc, can actually cause your uterus to punch through your abs and separate them (the uterus is harder and bigger than normal by 14 weeks). I swapped “on your back abs” for planks, etc.
-Lying on your back after the second trimester is not advised for long periods of time, but short periods aren’t bad till you get really far of course.
-Up your protein intake too. Preggos should try to get 70g a day, working out or not.