When my husband and I found out we were pregnant with our first, it was a shock. We weren’t exactly trying. It just happened. I can still remember the feeling of all the blood draining from my face as this new reality sunk in. It was such a strange mixture of feelings: excitement and dread, gain and loss, and the overarching wonder of what my life would be like now.
At first I vowed that nothing would change. I mean, I got this, right? (I wasn’t even feeling bad yet). I would be able to do EVERYTHING that I already did–run, lift, work, hike, bike, have fun, etc., etc., just like normal! I read endless articles about first trimester exercise, about running and how long I could continue to do so, and if it was safe to continue to weight train. I was already signed up for a duathlon with my brother before I found out the news. Surely I could continue to train for that, and it would be a breeze! Then the first trimester feelings of fatigue and nausea hit me.
Suddenly my favorite things to do began to be a chore. Running was the very last thing I wanted to do. I found myself wondering how those moms I had read about were able to continue their running, even sometimes at high levels!
What I want to say in this post is that every woman and every pregnancy is different, and that the first trimester (or the second or third) can be rough. We all know that. But what I want you to do is not give up on yourself.
Don’t give up on yourself
Keep in mind that you are not getting 100% of your energy and oxygen like you normally do–the baby is getting so much of your body’s nutrients and blood flow! That has been so evident during this current pregnancy. Ha, as soon as I start to do even bodyweight squats I can feel my heart rate soaring! And if you are really struggling with keeping food down, you’re going to be even more depleted.
But don’t let that be an excuse all the time. First trimester exercise (and second and third trimester and postpartum) is not just for you, it’s for the baby too. Staying active during pregnancy has been shown to keep the baby’s birth weight to a healthy level, which can encourage a healthy body weight for your child his entire life. It can help with the baby’s organ development and reduce the chance of developing chronic diseases later in life. Using your cardiovascular system regularly also encourages development of your baby’s cardiovascular system, giving your child a head start on a healthy heart and neuromotor development.
And the more you exercise, mama, the less chance you have of developing gestational diabetes, preeclampsia, and the less additional weight gain you will have. Healthy muscles and cardiovascular systems can also help with smoother deliveries and recoveries.
It’s ok to go hard, but also ok to cut back
So what can you do for first trimester exercise? If you can, TRY to stick to your normal healthy routine. This may be easier some days than others, or even some pregnancies than others. But if you are trying to figure out what you CAN do, here are some things I have learned.
1. You can do whatever you are used to doing (if you feel up for it) during the first trimester
If you are having a good day, or are lucky enough to be having an easy pregnancy, go for it! First trimester exercise can look exactly like what you were doing before. Run those high intensity runs or long distance runs. Lift heavy, do ab work (see my favorite ab exercises for deep core and pelvic floor strength here), and increase and build however you can.
2. The more you do now, the more you will continue to be able to do as the pregnancy progresses, and postpartum
Don’t give up on yourself! If you are able, the work you put in now will pay off drastically down the road.
3. But if you have to cut back, it is only temporary and totally ok
My first pregnancy made me take a zero most days. I can’t even remember if I was able to run sparingly or not at all. But you know what? I wanted to run again in the second trimester and was able to pick it back up! Taking a few days off, or a few weeks off, did not ruin me. If you’re like me, you need someone to give you permission to take a day off. Well, you have my permission!
You also have my permission to take it a little slower, and stop a little sooner than you normally would, or maybe just go for nice long walks for a few weeks instead. Getting out there and just doing something is still huge!
However, I would encourage you to just try. Tell yourself that you are at least going to get started, but allow yourself to stop if it is making you sick or just isn’t happening. This last pregnancy has been so up and down. Sometimes, just getting out there and putting a few miles down made me feel better, but sometimes it made me feel worse. The days it made me feel better my whole outlook in general was more positive, but the other days when I was just throwing up on the side of the greenway with my son staring at me, I was able to just give it up for the day. Focus on TODAY, and take it one step at a time, giving yourself grace on the way. You may nor may not be able to do everything you were doing pre-pregnancy, but your energy should pick back up again in a few weeks, and the nausea should slow down.
If you haven’t been exercising regularly, you can still start now!
If you want to be healthier for you and your baby, you can still start! Don’t jump right into something your body is not used to, however. You know, walking is a great low-impact but very healthy cardiovascular exercise that you can continue to do with you baby after she is born! As long as you build up properly, you can even begin to weight train. I would suggest starting out with body weight exercises such as squats, lunges, bridges, wall sits, planks, etc., and then adding weight as you feel ready. Here is an example of a good bodyweight workout for beginners.
And of course, always check with your doctor. Thankfully, to this point, I haven’t had any complications with my pregnancies, so I was able to stay active. If there is a medical reason you shouldn’t exercise, then of course don’t.
Pregnancy is such a strange time. It feels like forever, and it can at times feel like the end of the world, and then it is over and we totally forget about it, like we would a bad dream. Just don’t give up on yourself, or the baby, and all your hard work will pay off, I promise! I see all you moms working hard even when it’s hard, and I am so proud of you. Keep up the good work!
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