The first trimester is a good time to start some light exercise, such as yoga or walking, but avoid anything more intense, such as running or aerobics. During the second and third trimesters of pregnancy, you can slowly increase your activity level and add new exercises to your program, if desired. But be sure to always listen to your body’s physical cues from now on. There are many benefits to starting a healthy exercise regimen during pregnancy, so you should begin as soon as you tell your doctor that you are pregnant. The more you can do before the baby is born the easier it will be after your little one arrives. In fact, moms who start their exercise plan in their first trimester can benefit from lowered risk of developing gestational diabetes and/or hypertension compared to those who wait until later in their pregnancies or don’t work out at all

• If you are healthy and your pregnancy is normal, it is safe to continue or start regular physical activity. Physical activity does not increase your risk of miscarriage, low birth weight, or early delivery.It’s still important to discuss exercise with your obstetrician–gynecologist (ob-gyn) during your early prenatal visits. If your ob-gyn gives you the OK to exercise, you can discuss what activities you can do safely.
• Are there certain conditions that make exercise during pregnancy unsafe?Women with the following conditions or pregnancy complications should not exercise during pregnancy:
  • Certain types of heart and lung diseases
  • Cerclage
  • Being pregnant with twins or triplets (or more) with risk factors for preterm labor
  • Placenta previa after 26 weeks of pregnancy
  • Preterm labor during this pregnancy or ruptured membranes (your water has broken)
  • Preeclampsia or pregnancy-induced high blood pressure 
  • Severe anemia
• What are the benefits of exercise during pregnancy?Regular exercise during pregnancy benefits you and your fetus in these key ways:
  • Reduces back pain
  • Eases constipation
  • May decrease your risk of gestational diabetes, preeclampsia, and cesarean birth
  • Promotes healthy weight gain during pregnancy
  • Improves your overall fitness and strengthens your heart and blood vessels
  • Helps you to lose the baby weight after your baby is born

As with any physical activity, you should consult your healthcare provider before starting any exercise program during pregnancy. Generally, it’s recommended that you start in the second trimester. But if you’re healthy and have no complications with your pregnancy, aim to get a good workout in 3-5 times a week while you’re pregnant. Pregnancy is the ideal time to start a regular exercise program. Regular exercise during pregnancy helps reduce weight gain, maintains strength, and improves pelvic muscle function. If you have been inactive, start slowly and build up to the appropriate level for your fitness level

Did you know that exercise can help you stay fit and healthy during pregnancy? Research has shown that pregnant women who exercise regularly have a lower risk of gestational diabetes, preterm birth, postpartum depression and complications related to high blood pressure Getting regular exercise during pregnancy can help you feel better about your changing body, reduce pregnancy-related aches and pains, and boost your bond with your baby. Exercise can be safe at any stage of pregnancy, although it’s best to check with your doctor first.

Which Month To Start Exercise During Pregnancy For Normal Delivery

To have a normal delivery, you must practice some exercises during your pregnancy. You should start exercising in the seventh month of pregnancy. The best time to start exercising during pregnancy is at least 4 to 6 weeks before the due date. Your doctor may recommend exercising earlier if he/she thinks it will help deliver the baby sooner, but in general, this is the recommended period.

Working out in pregnancy has benefits that go beyond pregnancy, but for most women, knowing when to start, and what to do to ensure that there are no risks to both mother and baby poses a great challenge.

It is heart warming to hear questions like this, as it indicates a willingness to actually exercise while pregnant, an unpopular activity in Africa.

Now, to answer this question in a general sense, the best time to start working out is even before you realise that you are pregnant.

Exercising is a way of life that should be encouraged for all, so upon realizing that conception has taken place, modifications to the workout routine should be implemented.

For example, Cardio exercises, the kind that speed up your heart rate, must be modified to be less intense.

Skipping for example, one of the best cardiovascular exercises out there, should be stopped completely as all that high impact jumping and contact with the ground is not the safest thing a pregnant woman should be involved in.

However, time on the treadmill can go on, but this time, with less speed and more rest.

Heart rate should always be monitored, not necessarily with a Heart Rate Monitor like the fitness trackers and watches as there are no universal accepted standards for prenatal workout.

140bpm (beats per minute), the standard that the American College of Obstetricians and Gynecology (ACOG) recommended in the past for heart rate may work for one but be too intense or slow for another, so it has been rescinded.

You should listen to your body, and stop when you are running out of breath.

The ‘Talk test’ is a great ‘Heart rate Monitor’, so if you are unable to carry out coherent conversation, you are most likely going too fast.

So, yes modifications must happen once pregnancy is established.

However, if you have not been working out before conception, while it is tempting to say you should start as soon as you realise that you are pregnant, the best time to start would have to be derived from a number of factors.

First, you should get your doctor’s permission.

This is very important because while working out is beneficial, it can be counter-productive in some high-risk pregnancies, and especially when there have been previous miscarriages. You should also study your body.

If you are having a rocky First Trimester, you may want to concentrate on getting better and stronger first, before engaging in any extra physical activity.

That being said, exercising, even a simple 30mins walk, has been shown to reduce the effects of morning sickness for example, and provide a pregnant woman with extra energy and less lethargy.

However, morning sickness and other first trimester symptoms can present at various levels of intensity, so study your own body and determine if exercising would benefit, or worsen your condition.

If the coast is clear on both conditions, then the best time to begin a workout routine when pregnant would be once you realise that you are pregnant, because starting early means that your body is conditioned early to create the best environment for you and your growing fetus.

For pregnant women with rocky first trimesters, then the second trimester is the best time to start.

Usually called the ‘Honeymoon trimester,’ here strength levels are great, nausea and morning sickness has reduced or completely gone for most women, and the abdomen protrusion is minimal and won’t cause any major distractions, and so exercising is very welcome to begin.

A good place to start would be prenatal videos available online for sale and for free, but note that those videos are done by professional Fitness Instructors for the most times, and so their strength levels are higher than average woman’s, so it is OK to go slower and take breaks between Reps and moves.

Remember, we do not have big goals in pregnancy.

The goal is not to lose weight, rather it’s to be stronger and fitter for the journey ahead and beyond.

Taking things slow might not be effective for someone with big goals like weight loss or body toning, but even a slow workout session is very effective for a pregnant body.

If you missed the first and second trimester timeline and only want to begin a routine in third trimester, then that is also fine, and even encouraged.

However, you must consider the bump size and the attendant discomfort that comes with it.

But, this doesn’t mean you should stay in bed all day, it just means some workouts may not be comfortable for a beginner to engage in.

Three safe third trimester workouts I’d recommend are: Bouncing on a birth ball at least 3 times a day for 15mins, taking slow long walks (or waddles) for at least 30 to 45mins, and good old dancing.

So, cheers to starting to exercise in pregnancy at your own best time.

Exercise during pregnancy plays a huge part in the health of unborn child and to prevent problems with delivery. Start your exercise 1-3 months before you get pregnant, with the approval of your doctor. Most women start exercising after they have given birth and they can also give birth while exercising. The best time to start exercising during pregnancy is typically around 20 weeks. This is because a woman’s body has not had enough time to develop and grow at that point. Similarly, it is also important not to overdo it when it comes to exercise. Exercising too hard can cause complications like uterine contractions, preterm labor and even a miscarriage.

Research suggests that more women that exercise during pregnancy have shorter hospital stays, less complications, less bleeding and fewer C-sections. The woman is less likely to develop gestational diabetes and the baby is more likely to be born with a normal birth weight

When Can You Start Exercise During Pregnancy

Exercise during pregnancy builds your stamina and breath capacity, so it’s the perfect time to begin an exercise routine. When you are pregnant, the muscles of your body get stretched from accommodating all that extra weight, so build up strength before delivery by doing simple stretches like leg raises and pushups. As long as you don’t have any medical complications or a high-risk pregnancy, it’s safe to start exercising during the first trimester of pregnancy as long as you listen to your body.

Pregnancy is a time for both mom and baby to grow, develop and mature. It’s important to recognize what your body needs while you are pregnant, and how exercise can help improve your pregnancy overall. Exercise during pregnancy is great for you and your baby; however, you should consult with your doctor about it first. It’s best to exercise in the morning or evening when your pregnant belly isn’t as big and heavy. Also, avoid any exercises that might strain your muscles or joints. Brisk walking is a good place to start because it can be done anywhere and doesn’t put much stress on your body. Contact your doctor if you experience problems such as swelling or pain before starting any exercise routine.

Light cardio is a good idea during pregnancy and something that can be started as early as you feel up to it. You should consult with your doctor before starting any exercise program though. Pregnancy is a time to take care of both you and your growing baby. A healthy pregnancy means a healthier life for you both, so it’s important to take good care of your body during these nine months. There are many ways to help create a healthy pregnancy, including eating right and staying active. Experts agree that any exercise program should begin with a careful review of guidelines created by your health care provider

Exercise is important for maintaining a healthy lifestyle during pregnancy, but it’s important to avoid any activities that could lead to injury or premature labor. Aerobic exercise can help reduce the risk of gestational diabetes, hypertension, and obesity. It also helps you manage stress and maintain good sleep habits. Talk to your doctor about what type of exercise is appropriate based on your current health state and overall fitness level.

When To Start Exercise While Pregnant

The idea to start exercising while pregnant can be overwhelming. Here are the top ten tips to help you get started safely and happily. Exercise while pregnant is beneficial in promoting a healthy pregnancy and labor, and it also helps to increase your energy level. In addition to these benefits, it has been proven that regular aerobic exercise during pregnancy can aid in preventing back pain and hemorrhoids.

Pregnant women may choose to incorporate squats into their weekly exercise routine. Squats can offer many benefits for both you and your baby-to-be during pregnancy, labor, and after delivery.

Squatting during labor and delivery may help open your pelvis, assisting in baby’s descent. This is why squats are an important exercise to practice during pregnancy.

Try these five different squat variations throughout your pregnancy. If you have knee, hip, or low back pain during these movements, stop and talk to a doctor, physical therapist, or personal trainer. They can help ensure that you’re OK to perform the movement and that you are performing it correctly.

Exercising safely during pregnancy

During pregnancy, it’s best to avoid excessive bouncing, jumping, or high-impact activity. Unless you were training at a high level prior to pregnancy, heavy resistance training isn’t recommended because of the risk of injury.

The hormone relaxin can cause your ligaments and joints to become increasingly loose during pregnancy. Although you may feel more flexible, it’s best to avoid overstretching. It can lead to injury. Your center of gravity also changes as your belly gets bigger. Always perform movements slowly and in a controlled way, to avoid falling.

Stop exercising and check with your doctor if you experience any of the following:

• dizziness
• pain
• vaginal bleeding
• shortness of breath
• racing heartbeat
• chest pain
• vaginal fluid leaking
• uterine contractions
• muscle cramps

Benefits of exercise during pregnancy

Childbirth is often an intense and physically demanding event. Much like any other athletic endeavor, proper training and preparation is important. Exercise during pregnancy has been shown to have many positive effects. It’s generally considered safe if you’re working at the same intensity (or below) as your prepregnancy activity level.

According to the American Pregnancy Association, exercise during pregnancy can help:

• reduce backaches
• reduce constipation
• reduce swelling
• prevent or manage gestational diabetes
• increase energy
• improve mood
• improve posture
• improve sleep
• promote muscle tone, strength, and endurance

Exercising throughout pregnancy may also make it easier to get back in shape after your baby is born.

There may be mental health benefits, too. A 2014 qualitative research study investigated the impact of exercise on pregnancy outcomes among pregnant women who performed regular resistance workouts. They identified several benefits, including:

• positive impact on body and mind
• increased self-confidence
• increased sense of control
• immediate positive feedback and effect on lifestyle
• increased quality of life

Pregnancy-safe squat exercises

1. Bodyweight squats

During pregnancy, the weight of your body may offer enough resistance for you to work out effectively. But you can always add weight by holding dumbbells in each hand, or by setting a barbell across your shoulders.

1. Stand with feet shoulder-width apart.
2. Hold your arms straight out in front of your body for balance if you don’t have weights or a bar.
3. Lower yourself into a squat position. Only go as far as you’re comfortable while keeping your back straight, weight in your heels, and knees behind or in line with your toes.
4. Return to starting position, squeezing your glutes on the way up.
5. Perform 3 sets of 10 to 15 repetitions.

2. Sumo squats

This squat variation targets the inner muscles of the thighs and glutes. It’s also an excellent stretch to open up the hips.

Note: Your joints are more flexible during pregnancy, so it’s easy to strain yourself by stretching too far. Do not go past your normal range of motion.

1. Step out into a wide stance with your feet greater than shoulder-width apart and toes pointing outward, with knees tracking in line with the toes.
2. Lower yourself into a squat position. Only go as far as you’re comfortable while keeping your back straight, weight in your heels, and knees behind or in line with your toes.
3. Keep your legs turned out throughout the movement, making sure your knees do not cave in toward each other.
4. Return to the starting position, squeezing your glutes on the way up.
5. Perform 3 sets of 10 to 15 repetitions.

3. Squats against wall with exercise ball

This exercise adds a level of instability to further engage the core muscles during the squat movement. If this exercise bothers your knees, only go as low as you feel comfortable.

1. Stand against a wall with an exercise ball between the wall and your lower back.
2. Place feet shoulder-width apart.
3. Hold your arms straight out in front of your body for balance.
4. Contract your abdominals by pulling in your bellybutton as if you were trying to pull it to the ball behind you.
5. Lower yourself into a sitting position. Only go as far as you’re comfortable while keeping your back straight and shoulders back.
6. If you find you have a lot of pressure on your knees, make sure your feet are far enough away from the wall to maintain a 90-degree angle at the knee when in a full squat.
7. Return to starting position, squeezing your glutes on the way up.
8. Perform 3 sets of 10 to 15 repetitions.

4. Deep squat hold with pelvic floor contraction

The pelvic floor is a group of muscles that act like a sling supporting the bladder, uterus, and other organs. As pregnancy progresses, these muscles can get weak, which can lead to urinary incontinence and other issues postpartum. Strong pelvic floor muscles may also help during delivery, so it’s important to keep them active during pregnancy.

1. Stand facing a wall with your feet in a wide sumo squat position.
2. Squat as far down as you can. Go all the way down to the ground, if you’re able, but be careful not to overstretch.
3. Keep your arms extended in front of you. If needed, hold onto the wall for balance.
4. Perform a Kegel exercise at the bottom of your squat. Squeeze your pelvic floor as if you were trying to stop the flow of urine.
5. Hold this position for 10 seconds and return to standing.
6. Repeat 5 times.

5. Chair squats

This exercise is a great modification for women who have compromised balance during pregnancy, or aren’t comfortable with regular squats.

1. Stand 1 foot away from a chair that is braced so it cannot move out from under you (for example, against a wall), with feet shoulder-width apart.
2. Sit back into the chair, lightly resting your bottom on the chair for 1 to 2 seconds.
3. Stand back up using your gluteus muscles to initiate the movement.
4. Perform 3 sets of 10 to 15 repetitions.

How and when you start exercising during pregnancy can have an effect on your health, as well as your baby’s. Think about your body needs and decide what works best for you whether you’re just starting out or continuing with your current routine. Getting active with your baby is a great way to stay fit while you’re expecting. While some exercise is safe during pregnancy, it can be risky if you don’t do it right. Start slow, and talk to your doctor before starting any new workout routine – especially if you have other medical conditions or were sedentary before pregnancy.”

Staying active during the first trimester of your pregnancy is a great way to keep yourself moving, but be sure to listen to your body. If you begin to feel tired out or breathless, take a break.