Exercise during pregnancy can have many benefits, such as helping you to feel more energetic, reducing symptoms of constipation and backache, providing you with an outlet for all that pent-up energy, and giving your child a head start in life. Most doctors recommend a careful, daily exercise program for women in their first trimester. It’s important to find an exercise routine that you can stick with and that doesn’t fatigue you too much.
As your pregnancy progresses, you may feel less motivated to exercise. But that’s when it’s most important to get moving. Exercise helps ease back discomfort, prevent constipation, boost your mood and energy levels ,and even keep weight gain below the recommended amount.Always talk to your doctor before you do any intense workouts like running or biking during pregnancy. Start slow and build up gradually . Always wear a supportive pair of maternity pants and sneakers with good arch support . Exercise during pregnancy can help a woman stay healthy and reduce care costs. However, not all types of exercise are safe for pregnant women. It is important to get your doctor’s approval first before beginning any type of exercise routine.
“Get in the habit of exercising. Exercise is important to maintain your health and energy level. It can also help you relax, prevent depression, lower blood pressure and improve self-esteem. Make time for it throughout the day.” If you are pregnant, you may be worried about what exercises are safe. Here is a list of the top 5 exercises to do when pregnant. These exercises can help make sure that you stay healthy and have an active lifestyle during pregnancy.
Is It Safe To Do Exercise During First Trimester
Exercising during the first trimester of pregnancy is safe for most pregnant women, but there are some precautions you should take. It is safe to do exercise during the first trimester of pregnancy. Moderate exercise will not cause you to lose weight faster, but it is better than being sedentary. The time in which you can safely continue doing regular activity is limited because the fetus is so small. To keep your baby safe, avoid extreme exercise and stopping suddenly if you are in a regular routine on getting fit.
Creating an Exercise Plan
Whether you rarely exercised before pregnancy or you are a top-tier athlete, you should consult your physician to create a customized exercise plan that accounts for your history, health considerations, and any risks or complications for your pregnancy.
James Pivarnik, a professor of kinesiology and epidemiology at Michigan State University who has conducted extensive research on exercise and pregnancy, recommends that the goal of any first-trimester exercise plan be moderation. Aim for exercise that does not exceed 90% of your heart’s maximum beats per minute, stay well hydrated, and try to exercise somewhere between twenty and thirty minutes each day.
On board but unsure exactly what exercises to do? These seven types of workouts are perfect for your first trimester and will help you maintain overall health while keeping you and your baby safe.
1. Walking and Running
These two activities are some of the best cardiovascular workouts for pregnant women. All you need is a comfortable pair of supportive shoes, and you’ll be on your way to building endurance and strengthening your heart. Aim for a moderate increase in your heart rate — no sprints necessary — and start at a comfortable pace before gradually increasing your stride.
Touted as one of the safest full-body exercises for pregnant women, swimming combines cardiovascular benefits with muscle-building for arms and legs. Moreover, swimming may reduce swelling in your hands, ankles, and feet, and it is an excellent low-impact workout for women experiencing lower back pain.
3. Dancing (and Other Aerobics)
As long as your dance routine does not include jumping, leaping, or twirling, feel free to keep your heart pounding to the beat of your favorite music. If you don’t like to dance, consider joining a group aerobics class — there are even some designed specifically for moms-to-be. In a prenatal exercise class, you can enjoy the company and camaraderie of other future mothers and have the security of knowing every movement has been designed for safety.
4. Stationary Cycling or Spinning
If you are already comfortable on a bicycle, you are fine to continue riding it during your first trimester; however, beginning with your second trimester, you should switch to a stationary bike at home or in a spinning class to avoid the risk of falling. (The same advice applies to other exercises that might involve contact, like basketball, soccer, horseback riding, surfing, gymnastics, skiing, or mountain biking.)
Many moms-to-be love yoga for its ability to tone muscle and improve flexibility without placing stress on tender joints. Skip the Bikram and hot yoga classes – the pregnant body cannot disperse heat as effectively – and for peak heart health, mix in a light jog or a swimming session once or twice a week.
Avoid any poses that ask you to lie on your back, which will put pressure on your vena cava and could cause you to feel short of breath, dizzy, and nauseated.
A once-per-week Pilates workout can develop and challenge core strength, improve your balance, and mitigate that pesky lower back pain. As with yoga poses, you’ll want to avoid any Pilates moves that have you lying on your back and be mindful not to overexert yourself, particularly with stomach stretches.
Even if you don’t take formal Pilates or yoga classes, stretching for several minutes in conjunction with cardiovascular exercises is essential for a complete workout.
While strength training is typically safe if you follow guidelines for pregnant women, check with your doctor before beginning a new weight training program. Always move in a slow and controlled manner, either with free weights or on weight machines. Do not lie on your back or hold weights over your stomach.
Exercise is safe in early pregnancy, but the types of exercises that are safe will change as you progress through each trimester. First trimester is the time when the body adapts to pregnancy. You might feel so tired and nauseous that it would be easy for you to think you should take it easy during this period. However, experts say exercise during the first trimester can actually help with morning sickness. Exercise can also make you feel better emotionally by boosting endorphins and giving you a chance to leave your worries behind. It’s important though not to overdo it because of physical limitations in this period such as lower blood pressure, joint pain and fatigue
Starting to exercise is not only safe, but also essential for a healthy pregnancy. Don’t stop exercising during your pregnancy. Exercise is a great way to keep you healthy, relieve stress and combat fatigue. That said, not all exercises are safe during pregnancy. Your doctor will advise you on what’s best for you at each stage of your pregnancy.
What Are Good Exercises During Pregnancy
Good exercise during pregnancy can help reduce your risk of back pain and prevent weight gain, which is especially important if you are overweight. It can also help ease the discomforts of pregnancy, including fatigue and swelling. And it may even improve your mood. Exercise is good for you at any stage of life, but it’s especially important during pregnancy. It can help you feel better and give you energy to get through the day. But there are some precautions to keep in mind and some modifications that could make your workout safer. Here are 4 exercises heatlh professionals recommend for pregnant women:
Exercise can be challenging during pregnancy. Here are some great workouts that you can easily do at home with little or no equipment. If you think you’re pregnant, you should start a prenatal exercise program as soon as possible. The sooner you get started, the better chance your body will adjust to the changes it will face during pregnancy and childbirth. Exercise during pregnancy is good for both mother and baby and can even help ease some of the discomforts of pregnancy.
During pregnancy, the joints of your pelvis widen. For this reason, it is important to take care of them so they are not overstretched. Exercising during pregnancy can improve joint flexibility and help prepare for labor, make you more mobile, burn extra calories and reduce stiffness in your muscles. Pregnancy is a time to focus on staying fit and healthy. Exercise can be a wonderful way to stay active, manage stress and reduce pain. The American College of Obstetricians and Gynecologists recommends that pregnant women engage in moderate-intensity exercise (including brisk walking) throughout pregnancy. It also says that women who were more active before getting pregnant should continue their level of activity during pregnancy as long as they felt able, with the help of their health care provider.
Can We Do Exercise During Early Pregnancy
Wondering if you can still exercise during early pregnancy? The answer is YES! In fact, a healthy lifestyle and daily exercise routine are essential in building a strong pregnancy foundation. Absolutely! Exercise during pregnancy is good for both you and your baby. Studies show that women who exercise before and during their pregnancies are less likely to develop high blood pressure, gestational diabetes and pre-eclampsia (a serious condition affecting the mother). They also have smaller babies and are less likely to have a Caesarean section birth. It’s not just the mother that benefits: regular exercise helps the foetus develop muscular strength, increases blood flow from the mother’s heart to her baby and boosts oxygen supply to cells in the placenta.
Exercising in your first trimester is safe, but it’s definitely okay to take it easy on your body. You want to avoid anything that makes you feel faint or dizzy and that stresses the joints. Instead of running, walking is great for your heart health and can work different muscles in a way that’s similar to running. Swimming is another ideal choice for pregnant women because it helps lower body weight and keeps you comfortable during exercise. Other low impact workouts like cycling or elliptical machine can also be very beneficial in terms of both weight loss and keeping your heart healthy. You don’t necessarily need to stop exercising when you’re pregnant. But if you do decide to work out, it’s important to talk with your doctor first about what kind of exercises are safe for you — and which ones she might advise against. There are special considerations to think about based on how far along you are in your pregnancy, including how much weight you are carrying and what type of exercise you’ll be doing Still, even if your doctor tells you not to do certain activities, there are other exercise options that are safe during pregnancy
Regular exercise can help you feel good and stay healthy. There are special considerations for pregnant women, so make sure to talk to your doctor before starting any new workouts. It’s important to be healthy and active during pregnancy, both to keep yourself healthy and as much as possible to support your developing baby. Exercise can be part of an overall healthy lifestyle, but it’s important to discuss with your doctor before you start any new exercise routine. Rest is also an important part of staying healthy during pregnancy
What Exercise Is Good During First Trimester
Activities that are the most beneficial during your first trimester include: walking, swimming and yoga. These are low impact exercises that will keep you fit and healthy without increasing your risk of pre-term labour. Exercise is one of the healthiest habits to maintain. During your first trimester, it’s important to avoid exercising intensely to protect your heart with pregnancy. However, moderate exercise and light cardio are both encouraged.
There are usually many questions that come to mind when planning how to exercise during pregnancy. Physical exercise is a bodily activity that improves or maintains physical fitness and overall health and wellness. This type of exercise during pregnancy is important and can help with some common discomforts of pregnancy and even help prepare your body for labor and delivery.
Pregnancy Exercises: Safety, Benefits & Guidelines
Overall and in most cases, exercise is safe during pregnancy. You will usually find it is even recommended. Typically, the first rule of thumb is if you were physically active before you were pregnant, it is likely safe to remain active during pregnancy. More than likely, your healthcare provider will tell you to remain active, as long as it is comfortable and there are no other health conditions suggesting otherwise.
Now is not the time to exercise for weight loss, however, proper exercise during pregnancy will likely help with weight loss after the delivery of your baby. Exercise does not put you at risk for miscarriage in a normal pregnancy. You should consult with your health care provider before starting any new exercise routine. We have more information at exercise warning signs.
What are the benefits of exercise during pregnancy?
Exercising for 30 minutes on most, or all, days can benefit your health during pregnancy. Exercising for just 20 minutes, 3 or 4 days a week, is still beneficial, as well. The important thing is to be active and get your blood flowing.
To have success in completing exercises during pregnancy, it is a good idea to plan the days and times during the week when you will exercise. Prenatal yoga is a great, low impact exercise that can be highly beneficial for pregnant women.
Here are some of the benefits from exercise during pregnancy you may experience:
- Reduces backaches, constipation, bloating, and swelling
- May help prevent or treat gestational diabetes
- Increases your energy
- Improves your mood
- Improves your posture
- Promotes muscle tone, strength, and endurance
- Helps you sleep better
- Regular activity also helps keep you fit during pregnancy and may improve your ability to cope with labor. This will make it easier for you to get back in shape after your baby is born.
Guidelines for choosing an exercise during pregnancy
If you participated in a regular exercise activity prior to becoming pregnant, it is probably fine to continue to participate during your pregnancy. There are many exercises that are safe to do during your pregnancy, but it is important not to overdo it and to use caution.
Many people were uneasy when they discovered that Olympic volleyball player Kerri Walsh Jennings had received the “OK” from her obstetrician to play competitive volleyball while pregnant. The American Pregnancy Association would have cautioned against this because of the vulnerability of impact with another player, the ground, or parts of the surrounding court area. However, it is important to highlight a key truth in the counsel her healthcare provider gave.
Your baby is surrounded by fluid in the amniotic sac, which is nestled inside the uterus, which is surrounded by the organs, muscles and your physical body. This actually creates a rather safe environment for your developing baby. However, even with this protection, it is recommended you avoid high-impact exercise.
You will probably want to avoid these types of exercises during pregnancy:
- Activities where falling is more likely
- Exercise that may cause any abdominal trauma, including activities that with jarring motions, contact sports or rapid changes in direction
- Activities that require extensive jumping, hopping, skipping, or bouncing
- Bouncing while stretching
- Waist twisting movements while standing
- Intense bursts of exercise followed by long periods of no activity
- Exercise in hot, humid weather
- Do not hold your breath for an extended period of time
- Do not exercise to the point of exhaustion
You may want to include these basic guidelines in planning exercise during pregnancy:
- Be sure to wear loose fitting, comfortable clothes, as well as, a good supportive bra.
- Choose well-fitting shoes that are designed for the type of exercise you are doing.
- Exercise on a flat, level surface to prevent injury.
- Eat enough healthy calories to meet the needs of your pregnancy, as well as, your exercise program.
- Finish eating at least one hour before exercising, see also pregnancy nutrition.
- Drink plenty of water before, during and after your workout.
- After doing floor exercises, get up slowly and gradually to prevent dizziness.
Please see this article for more information on exercise guidelines.
Which exercises during pregnancy are beneficial
Before you begin exercising, remember it is important to talk to your health care provider. If you typically get little or no activity, walking is a great exercise to start with. Walking is usually safe for everyone, it is easy on your body and joints, and it doesn’t require extra equipment. It is also easy to fit into a busy schedule.
Squatting during labor may help open your pelvic outlet to help your baby descend, so practice squatting during pregnancy. To do a squat, stand with feet shoulder width apart and slowly lower into a squat position. You should keep your back straight, heels on the floor and your knees shouldn’t protrude in front of your feet. Hold the squat for 10 to 30 seconds; you can rest your hands on your knees.
Then slowly stand back up, pushing up from your knees with your arms, if you need to. Repeat this 5 times working up to more.
Pelvic tilts strengthen the muscles in your abdomen and help alleviate back pain during pregnancy and labor. To do pelvic tilts get on your hands and knees. Tilt your hips forward and pull your abdomen in. Your back should slightly round. Stay in this position for a few seconds then relax without letting your back sag. Repeat a couple of times, working up to 10.
Body changes that affect exercise during pregnancy
There are many changes happening in your body during pregnancy. First, joints are more flexible from the hormones which cause certain muscles to relax during pregnancy. Your center of gravity or equilibrium is shifted from the extra weight in the front, as well as, your shifting hips.
This can affect your balance as you near your due date. The extra weight will also cause your body to work harder than before you were pregnant.
All of these factors may affect how you exercise and what exercises you choose to do. Remember, it is always recommended you consult your healthcare provider about exercises for your specific situation.
Exercise is a great way to stay fit and healthy during pregnancy, one of the easiest ways to start is walking. Walking is a low-impact exercise that can be done anywhere and at any time. Walking is also recommended during your first trimester because it will help to improve sleep and relieve back pain. If you have been sedentary or had difficulty sleeping in previous pregnancies, you may notice some improvement right away. Exercises during pregnancy should not be too demanding, do not involve jerks and sudden moves, especially during the first trimester. The best exercises are swimming, cycling and walking. Swimming provides resistance to the body which stimulates the blood flow and improves circulation which is essential for adequate oxygen supply to the baby.
Aerobic exercise is a great way to keep your heart healthy and stay fit. And it can help ease any symptoms of nausea, constipation or fatigue that often accompany morning sickness.