Exercise During First Trimester

Women have to take care of themselves during the entire period of pregnancy. However, it is in the first trimester that extra care should be taken. If you have to look at your ultrasound, you will see that the size of the fetus is very small, but remember that all the major organs along with the nervous system are developing. Apart from the many other concerns that mothers-to-be have during this period, one of their main concern is about working out during first trimester. If they can work out, which are the safe exercises during first trimester, etc.

Can You Workout During First Trimester

Previously, it was believed that women should not exercise during their pregnancy months. There was a fear that working out could cause harm to the fetus, therefore rest was prescribed for most of the women. However, with increased research, there is a lot of change in the approach doctors have towards pregnancy. According to the research, exercising regularly through the months of pregnancy makes it for an easier pregnancy as well as delivery. In a research, which was carried out on pregnant women, it was seen that women who worked out regularly delivered healthier babies. The babies also had a stronger fetal heart rate. What was astonishing from this research is that women who worked out regularly had shortened labor by as much as one-third.

Precautions During Exercise in First Trimester

If you have been working out regularly, before you got pregnant or are going to start working out now, it is important that you start slowly. It is important to listen to your body constantly. Make it a point to monitor your heart rate and breathing. Remember your heart rate should not cross 140 beats per minute. You should not exercise at higher altitudes or in hot and humid environment. It is important that your body temperature does not rise. Therefore, make it a point to drink plenty of water. As your pregnancy progresses, you will have reduce the intensity of exercises. When you are doing the pregnancy exercises, make it a point not to over stretch. Due to a particular hormone released during pregnancy, there are chances you may strain your muscles and ligaments. However, it does not mean that you do not stretch at all. Your exercise should not consist of any ballistic movements.

Safe Exercise During First Trimester

After reading that it is safe to exercise during the first trimester and the precautions to be taken, we will now see which are the exercise for pregnant women during the first trimester. The best exercise to be done while pregnant is the walking exercise. There are very few risks of doing this exercise. It is important that you use good shoes, which fit well, so that they provide the necessary support. If it is summer make sure you walk during the hours, which are relatively cooler. At no point should your body temperature rise and the body become overheated.

Other than walking exercise, swimming is among the safe pregnancy exercises. It not only gives cardiovascular workout, but it also helps in stretching the body and toning the muscles. Swimming is almost a near gravity free exercise, due to which hardly any strain placed on the joints.

Along with working out while pregnant, you should also do the Kegel exercises. These exercises are of great benefit for women during their pregnancy. Kegel exercises help to strengthen and tone the muscles of the pelvic floor. The added advantage of doing these exercises is that the exercises help the muscles to prepare themselves to endure the stress of delivery. At the same time, these exercises also help the muscles to come back to their former shape after delivery.

Apart from the exercises mentioned, you can also do some aerobic exercises, but do not do any jumping around or any ballistic movements. Weight training using light weights can also be done. You may opt to do yoga for pregnant women. The yoga exercises will also prove to be of help during delivery, therefore are often recommended.

The abdominal exercises should only be done under supervision during first trimester. Along with the exercises, you should learn some relaxation techniques as well. They help in breathing and focusing. They are also to relieve stress caused during pregnancy. Doing them during pregnancy also ensures you do not suffer as much from emotional stress. Last but not the least, do not start off with an exercise program without consulting your health care professional. He will be in a better position to prescribe the right exercise depending on your condition.