Safe Pregnancy Fitness In Your First Trimester

Keep these quick tips in mind to exercise safely in your first trimester… 

Now is a great time to get into a healthy fitness routine with your mobile personal trainer that will serve you for a lifetime. Always work with a personal trainer with expertise in prenatal exercise programmes. 

Safe workouts during your first trimester:

• Brisk walking, for 30 minutes each day  
• Aqua aerobics, three to five times a week 
• Yoga, up to 30 minutes per day  
• Pilates, up to 30 minutes per day 
• Low-intensity weight training, twice a week 

When exercising during your first trimester: 

• Stay hydrated. 
• Stop if you feel nauseated, or experience abdominal or pelvic pain. 
• Avoid getting too hot. 

Prenatal exercise

At your first pregnant exam, inquire if exercising is safe for you.

Healthy pregnant women need 2.5 hours of aerobic activity a week, including walking or swimming. Physical exercise helps lessen pregnancy problems and improve back pain. Hot yoga, skiing, horseback riding, and scuba diving aren’t safe during pregnancy.

If you and your pregnancy are healthy, exercise won’t raise your chance of miscarriage, early delivery, or low birthweight (less than 5 pounds, 8 ounces).

Pregnancy exercise: how much?

Pregnant women need 2.5 hours of moderate aerobic exercise each week. Aerobic exercises speed up breathing and heart rate. Moderate implies you sweat and raise your heart rate. A quick stroll is moderate aerobic exertion. If you can’t talk, you may be working too hard.

You don’t have to work 212 hours straight. Split it up across the week. Example: Exercise 30 minutes most days. If 30 minutes sounds like a lot, perform 10 minutes of exercise 3 times each day.

Why is exercise in pregnancy healthy?

Exercise helps healthy pregnant women: Mind and bodily health. Exercise makes you feel good and gives you energy. Exercise strengthens your heart, lungs, and blood vessels and keeps you fit.Constipation, back pain, and leg, ankle, and foot edema can be relieved, stress and sleep better. 

Prevent pregnancy issues including gestational diabetes and preeclampsia. Gestational diabetes is pregnancy-related diabetes. Too much blood sugar (glucose) causes it. Preeclampsia is high blood pressure after the 20th week of pregnancy or after delivery. These diseases can cause pregnancy difficulties such as preterm birth (birth before 37 weeks of pregnancy).

Help minimise cesarean birth risk (also called c-section). Your baby is delivered via an incision in your abdomen and uterus during cesarean delivery. Body prep for labor and birth. Yoga and Pilates can help you practice breathing, meditation, and other relaxing strategies to handle labor discomfort. Exercise can assist you get through childbirth.

What prenatal activities are safe?

If you were healthy before pregnancy, it’s typically fine to exercise throughout it. Your provider may confirm. If you’re a runner, tennis player, or undertake other hard activity, you may be allowed to maintain exercising throughout pregnancy. Later in pregnancy, you may need to adjust certain activities or reduce your exercises.

If you’re cleared to exercise, select something you love. Now is a good time to workout if you didn’t before pregnancy. Contact your provider about safe activities. Start gently and gain fitness. Start with 5 minutes of daily exercising and increase to 30 minutes.

Usually safe throughout pregnancy:

Walking. A quick stroll is a wonderful workout that won’t strain your joints or muscles. If you’re new to exercising, try this. If you have low back discomfort, try swimming.

Pilates and yoga. tell your yoga or Pilates teacher you’re pregnant The teacher can assist you adapt or avoid dangerous postures, like as laying on your stomach or back (after the first trimester). Many gyms and community centers offer prenatal yoga and Pilates programs.

Gentle aerobics courses. In low-impact aerobics, you keep one foot on the ground or equipment. Low-impact aerobics include walking, cycling, and elliptical machines. Low-impact aerobics are less strenuous than high-impact aerobics. During high-impact aerobics, both feet exit at once. Examples: sprinting, jumping rope, and jumping jacks. Inform your teacher that you’re pregnant so they can assist you alter your training.

The gym. Weightlifting helps develop muscle and strengthen bones. As long as they’re not too heavy, weightlifting is safe. Ask your doctor what you can lift.

You don’t need a gym or specific gear to be active. Walk in a safe place or use home workout DVDs. Or be active every day by performing yard chores or using the stairs.

Is all pregnancy exercise safe?

No. Pregnant ladies can’t exercise for some. Your doctor can tell you if exercising is safe. Conditions that make pregnancy dangerous for activity include:

Early labor, vaginal bleeding, or water bursting (also called ruptured membranes). Premature labor occurs before 37 weeks. Vaginal bleeding and water breaking may signal premature labor.

Having twins, triplets, or more while also at risk for premature labor. Ask your doctor if you can exercise when pregnant with multiples. Your physician may ask you not to run or conduct other high-impact activities. You can try walking, prenatal yoga, or swimming.

Cervical insufficiency/circle. The cervix is the vaginal entrance to the uterus (womb). Cervical insufficiency implies your cervix opens too early during pregnancy, generally without discomfort or contractions. Premature delivery and miscarriage can result from cervical insufficiency. You may need cerclage if you have cervical insufficiency or a short cervix. Your physician inserts a stitch in your cervix to keep it closed and prevent premature birth. Short cervix indicates your cervix is shorter than normal.

Preeclampsia or HG. Gestational hypertension is elevated blood pressure. It begins around 20 weeks and fades away after delivery. Placenta previa at 26 weeks. It’s when the placenta rests low in the uterus and covers the cervix. Placenta develops in the uterus and feeds and oxygenates the infant through the umbilical cord. Later in pregnancy, placenta previa can cause excessive bleeding and other difficulties.

Severe anemia, heart or lung disease. Anemia occurs when there aren’t enough healthy red blood cells to deliver oxygen. If you have a heart or lung issue, consult your doctor about exercising.

What’s unsafe during pregnancy?

Consult your provider before choosing activities. In pregnancy, don’t: Any sport with jerky, bouncing motions that might induce falls, such horseback riding, downhill skiing, off-road cycling, gymnastics, or skating.

Any sport where you can be hit in the belly, such ice hockey, boxing, soccer, or basketball. Any back-lying activity (after the first trimester), such sit-ups. Your uterus presses on a big vein that supplies blood to your heart when you’re on your back. Lying on your back might reduce blood flow to your baby. Activities that lead you to strike water hard, such water skiing, surfing, or diving.

Scuba or skydiving. Scuba diving causes decompression sickness. Baby gas bubbles emerge when this happens.

If you live at a high altitude, exercise at a high altitude. Height above the earth is altitude. If you’re high up, you’re in the mountains. Exercising at high elevations during pregnancy might reduce baby oxygen.

Bikram yoga (hot yoga) or practicing outside on hot, humid days can raise your body temperature. In Bikram yoga, you practice in a 95 F to 100 F room. Pregnant women shouldn’t take it since it might induce hyperthermia, or a high body temperature. Spending too much time in a sauna or hot tub may raise your body temperature and increase your chance of having a baby with birth abnormalities. Never spend more than 15 minutes in a sauna or 10 in a hot tub.

How does pregnancy affect exercise?

During pregnancy, your body changes. You may notice changes in: Balance. You may lose your balance more during pregnancy. Core temp. Your body temperature is greater during pregnancy, therefore you sweat sooner. Breathing. As your baby grows, you need more oxygen. Growing belly exerts strain on diaphragm, a breathing muscle. At times, you may feel out of breath.

Energy. Your body works hard to care for your baby, so you may be tired throughout pregnancy. ECG. Your heart beats quicker during pregnancy to get oxygen to your kid. Joints. During pregnancy, hormones rise. It can relax the tissues that support your joints. Try to avoid motions that pain your joints.

What are the danger indications of exercise?

• If you’re physically active, drink lots of water and pay attention to how you feel. If you develop any of these symptoms, stop exercising and call your doctor.
• Bleeding or leaking vaginal fluid
• Pain, rapid heartbeat, or problems breathing
• weak or dizzy
• Headache
• Weakness, problems walking, or discomfort or swelling in lower legs.
• Pain or swelling in your lower legs might be DVT (also called DVT). DVT is a blood clot in a deep vein, generally in the leg or thigh.
• It can cause major health issues and death if addressed.
• Regular, painful labor. A contraction is when the uterus tightens and relaxes. Contractions help push the baby out.
• Baby is still. It may be a sign of stillbirth (when a baby dies in the womb after 20 weeks of pregnancy).

How soon after giving birth can you exercise?

Find out when you can be active again from your doctor. If you had a vaginal birth without difficulties, you can start exercising a few days after giving birth. During vaginal birth, the uterus contracts to push out the baby (birth canal). If you had a c-section or delivery problems, it may take longer to start exercising. Your doctor can tell you when to exercise.

If you were active during pregnancy, it’s simpler to exercise after birth. Be patient. During exercising, if you feel discomfort or other difficulties, stop and see your doctor.

Get in touch with BodyBack’s expert fitness trainers for the best advice on your pregnancy workouts, fitness goals, and diet plan during your pregnancy. Start your healthy pregnancy workout regime and get in touch with BodyBack’s mobile personal trainers today!