21 weeks pregnant, is it too late to start exercising?

Question

I am 21 weeks pregnant and haven't exercised at all during my pregnancy. Before my pregnancy, I was somewhat active (pre-pregnancy weight was 125lbs and I am 5
6'). So far I have gained 10 lbs, mainly in my stomach, butt, and thighs. Is it too late (referring to preventing too much weight gain) to start an exercising regime, such as walking, swimming, yoga? I want to control my weight gain so I don't gain anymore than the recommended weight and so it's easier to lose after the baby is born. I also really need to start eating healthier (I don't eat a lot, but when I do eat, it's pretty much considered junk in my book). Tips and advice please from experienced moms that were in the same situation.

Answer 1

its never too late to start exercising no matter what condition you are in.
you can hike, jog, swim, walk, work out on elliptical etc.
find daily calorie intake calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain your weight. for weight loss you would need to take 300-400cal off that number but since you are pregnant just stick to maintenance calories because 300-400cal is what your baby needs (dont eat for two)
eat 5-6 small meals a day (eat every 2-3 hours - it optimizes your metabolism)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have protein (lean meat, legumes etc) for dinner - repairs muscle
dont consume foods that are made of white flour (white bread, cakes, pasta etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)

Answer 2

I'm not a mother myself, but my sister is pregnant with her second baby right now. I would highly recommend consulting a doctor as each pregnancy is different for every woman and it may be harmful to exericise. My aerobics instructor did high impact step classes up until 8 months, while my sister was told only to do very light impact exericses (making sure her heart rate doesn't go above a certain number).

As for losing weight, I wouldn't worry too much about this since you've only gained 10 lbs and that's just baby weight. There is never a time when it's "too late." Anything you do will help. Just please dont' stress the baby about by worrying about your weight and not eating enough healthy foods that you and the baby require. Baby weight drops fast after the baby is born if you take care of yourself.

Answer 3

If a woman didn't jog before she was pregnant, she shouldn't start now. The risk of injury increases. If a pregnant woman is a jogger, she shouldn't run more than two miles a day. Pay special attention to terrain and running surfaces because of connective tissue changes associated with pregnancy. And be sure to wear running shoes with proper support.

Should a pregnant woman be unable to jog, she could engage in a brisk walking program. This could include a four-to-six-mile walk, depending on terrain and climactic conditions. Avoid exercise during times of high temperatures and humidity. These adverse conditions may cause fetal loss.

There has been a sharp increase in the number of aerobics classes specifically for pregnant women. When selecting one, make sure the class is led by a qualified exercise leader who is aware of the basic physiology of pregnancy and has formal training in physical education. And because aerobics is a weight-bearing exercise, the risk increases for potential joint and ligament injuries and unrecognized fetal distress. Avoid exercises that involve overextension or anything performed while lying on your back.

Stationary bikes are the way to go. Exercising on a stationary bike (with a fan) is non-weight-bearing and can be started during pregnancy. It is preferred to standard bicycling because of weight and balance changes. Bicycling should be avoided outdoors during high temperatures and high pollution levels.

Swimming might be the most adequate aerobic exercise for pregnant women. Lap swimming, water calisthenics and wading programs are all non-weight-bearing. Women should avoid water that is too cold or too hot and should stay away from a Jacuzzi if the temperature exceeds 38.5 degrees Celsius. Respiratory changes also may make swimming difficult in late pregnancy.

For more information visit:
http://www.netwellness.org/healthtopics/pregnancy/faq4.cfm
and
http://www.dummies.com/WileyCDA/DummiesArticle/id-408.html?cid=RSS_DUMMIES_HEALTH

Answer 4

Check with your ob/gyn, but I can't see any harm in getting back into a daily walking regime or a swimming regime. I walked daily when I was pregnant & it helped keep me toned & kept my weight down to a healthy number. Eating healthy means to indulge more in eating protein, chicken, turkey, lean red meat if you want some. Eat all the fresh veggies you can & stay away from the canned ones, because of the sodium. If you like fruit, eat it daily. Carbs/sugar will pack on the pounds, so watch carefully what you eat in that respect. ie: potatoes, rice, anything made with flour (cookies, cakes, etc.) Don't deny yourself a sweet treat or chips, etc. but don't make a daily habit of it. Drink plenty of water too because it's important.

Answer 5

No it isn't too late. You can exercise but take it easy and as long as your doctor says it's o.k. Usually low impact is the best (like swimming or walking). When you eat eat small amounts all day long. Like 6 small meals or snacks. Fruit is a good snack or a small handful of almonds. It takes work and can be frustrating but stick with it. It's good for you and the baby!!

Answer 6

Check with your doctor, but generally, it is not too late to start exercising. Your local YMCA should have prenatal exercise classes. These are great as they focus on safe exercises for you and you get to meet other expectant moms in your area. Walking is always good; you should not run. Just remember, your body is really different; listen to it, respect it.

Answer 7

It's never to late to exercise!

Talk to your doctor about this and get them to recommend based on your specific issues and pregnancy what is best for you!

Answer 8

try doing excercise that is light but effective, walking should be fine, but just to make sure ask your doctor about the type of exercise you can do and if anything bothers you stop and consult your doctor.

Answer 9

Just don't do setups because you might push that baby out:)