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Pregnancy is the happiest period for any mother. That said, it can be quite stressful since she should do everything right to ensure she has a healthy newborn. She will have to eat healthy, get enough rest, hydrate, go to prenatal care checkups, and exercise. Although that sounds pretty straightforward, it is not as easy as it seems. Exercising can be stressful when you do not know the exercises to perform during each trimester. If you are in your first trimester, this piece is for you as we are going to cover exercise during first trimester. Stick around to determine the exercise dos and don’ts in your first trimester.
One of the decisions you will have to make to protect the baby growing inside you is to exercise. Regardless of whether you worked out before or not, you will want to do everything right for your child.
The answer to this question can be a bit confusing as a lot has been said about working out when pregnant. Some people believe it is healthy, while others are convinced it is dangerous due to an increased risk of getting hurt. These differences may leave you second-guessing your decision of taking up exercise in your pregnancy.
The bottom line is that exercise is safe and highly encouraged throughout your pregnancy. According to Health Harvard, exercising during pregnancy helps with the following (4):
So, yes, it is safe to exercise not only in your first trimester but throughout your pregnancy. That said, some pregnant women are advised to keep away from exercise. These include those with an underlying medical condition, such as diabetes, asthma, or heart disease (2). Women who also have pregnancy-related conditions are advised not to participate in exercise. Some of the most common pregnancy-related conditions include (2):
Read More: Pregnancy Cardio Workout: Everything You Need to Know To Do It Safely
Even if you are focused on maintaining a healthy weight during pregnancy, you need to know that not all exercises are safe. Some can be harmful to both you and your little one. These exercises include (2):
Now that you are a mom-to-be, you may want to develop the habit of exercising regularly for the benefit of you and your unborn child. However, the tricky question for most pregnant women in the first trimester is where they are supposed to start. First, of course, it is by developing a workout plan, but the tricky aspect is determining what you include in such a regime. Here are some aspects you need to include according to fitness experts (2):
A warm-up session is crucial as it helps loosen up your muscles and prepare your body for exercise. This is done by increasing your heart rate and blood flow to the muscles (8). You do not have to do something complex or for long to prep your body. All that matters is that you do the right exercises.
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Stretching is very important in pregnancy as it helps increase flexibility and maintain balance and agility (7). Fitness experts recommend doing a stretching workout after warming up (8). According to Medicine Net, when your muscles are warm, you can go ahead and perform your dynamic or static stretching routine (8). Remember that you have to hold each stretch anywhere between ten and thirty seconds (8).
Your regime has to specify the exact workout you will be performing. You are advised to talk to a fitness coach for more help to determine a suitable exercise regime to perform.
You need to finish your workout routine with a cool down. This helps the muscles relax after a thorough workout.
Not every exercise is recommended. Below are the best exercises during pregnancy first trimester:
Some of the best exercises for moms-to-be are low-impact aerobic activities like walking and swimming. Walking is one of the simplest ways of sneaking in some exercise and torching calories without straining. Then, if you need to increase the intensity, all you have to do is walk more quickly.
Swimming, is also very efficient for pregnant women in the first trimester. It is gentle on the joints and helps relieve swollen ankles (6). Other aerobic activities like running can be tricky in the first trimester because of nausea and fatigue (5).
Again, exercise during first trimester running specifically has loads of risks. According to WebMD, it may lead to more aches and pains and make you go off balance, increasing your risk of injury (5). Speak to your doctor before you adopt any other low-impact aerobic activity in your pregnancy.
Medical News Today also lists indoor stationary cycling among the safe exercises pregnant women can do (3). In addition, indoor stationary cycling is believed to carry fewer injury risks and benefit the entire body (3).
Read More: Pelvic Floor Exercises For Pregnancy: 6 Safe Exercises To Get Rid Of Aches
The other best exercise during first trimester is prenatal yoga because it alleviates nausea and backaches (1). It focuses on gentle stretching and breathing techniques that make a woman who is expecting flexible and ready for labor (1).
Doing prenatal yoga also helps women reduce anxiety, stress, and depressive symptoms (3). It is important to do every yoga pose slowly and carefully to prevent worse nausea and fatigue feelings (3).
According to Health Harvard, pregnant women are advised to work out for twenty to thirty minutes with moderate activity seven days a week (4). They are warned against exercising with a routine that lasts for 45 minutes and above per session to avoid low blood sugar conditions (4). If you enjoy vigorous activities, check with your doctor to determine if it is okay for you and your unborn child.
High-risk pregnancies may come in several forms. In most cases, women experience a high-risk pregnancy when they have underlying medical conditions like epilepsy or lupus (4). They may experience a high-risk pregnancy when they have conditions such as placenta previa or a short cervix (4).
Women whose fetus has severe conditions such as heart defects may also have a high-risk pregnancy (4). With such women, doctors recommend undertaking mild activities such as brisk walking and stretching (4).
These exercises are preferred as they have no ties to poor outcomes like preterm delivery or inadequate growth (4). Vigorous exercises are discouraged, and instead, doctors recommend simple individualized activities for safety purposes.
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Below are some basic exercise tips for pregnant women in their first trimester (3):
There are some signs and symptoms you may experience while exercising that may indicate you need to consult your doctor. These include (2):
Whether you are in your first trimester, second, or third, physical activity is paramount as it benefits both you and your unborn child. However, some exercises are suitable in each trimester. The best exercise during first trimester is prenatal yoga, low-impact aerobic activities, and indoor stationary cycling. Talk to your doctor before you choose any activity. They will recommend a move that is safe for you and your baby.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!