Exercise during the first trimester might not be feasible if your nausea is so bad. I know this was the case for me, every time! Once you feel a little more normal, speak to your provider first and make sure that you are doing exercises that are not harmful to you or the baby. If anything, walk! Walking requires no equipment, you can go outdoors and get some fresh air. It is a great thing to do and here are some reasons why:
1. It helps you sleep better.
2. It gives you more energy.
3. It improves your mood.
4.It relieves back pain.
5. It increases muscle tone.
6. It helps with posture.
7. It improves circulation.
8. It increases flexibility.
9. It relieves back pain.
10. It can prevent gestational diabetes.
11. It reduces complications during pregnancy and delivery.
12. It speeds up your recovery.
13. It relieves constipation.
14. It decreases the effects stress has on the body.
15. Babies love the movement they feel.
16. It increases your baby’s coordination skills.
17. It increases your baby’s motor development.
18. It increases your baby’s balance.
19. It gives your baby more blood circulation, oxygen and nutrients through the placenta.
20. It helps Mom gain less unwanted fat during pregnancy.
How Long Should I Exercise?
Thirty minutes of moderate exercise on a daily basis is a good place to start, but if you are finding this to be too much, slow it down to 20 minutes a day/3 times per week.
First Trimester
Limit your exercise to when you actually feel up to it. This trimester is very fragile and you are most delicate. It is also the trimester when miscarriage is more likely to occur. Apart from the extreme fatigue and morning sickness (for some like me – the ALL day sickness) just know this too shall pass and in your second trimester you will be feeling normal again to be able to exercise. Again, walking is still exercise, just go at your own pace.
Second Trimester
In your second trimester, you should begin to feel some alleviation so when you’re feeling good, do activities you enjoy that are still safe for baby. Remember, you are pregnant! Safe exercises include low impact aerobics, easy dancing, waking swimming and stationary cycling. If you have a gym membership, speak to a Trainer and see what weights you can lift and how to properly lift, without using your core muscles. You can also do low impact prenatal exercises online or at a gym.
Third Trimester
Posture and balance is going to be a challenge because your center of gravity is now different, from when you were not pregnant. Always practice safety. You will most likely be experiencing lower back discomfort, so it is important to know to bend at the knees and avoid lifting anything more than 5 pound weights. This is a great time to use a belly band to help support your lower back, while exercising too. Most insurances will cover a belly band, so ask your Provider about it, if not, you can always get one online or at a maternity store.
Warning Signs
Stop immediately if you feel light headed or dizzy.
Extremely tired
Have shortness of breath
Pain or cramping in your uterus
Any kind of vaginal bleeding or leaking
The idea behind exercising is to help your body and mind to feel better. It is also to give you more strength for your labor and delivery. It is not to lose weight. Losing weight is not a healthy sign during pregnancy and you should talk to your provider if you do begin to drop in weight. Remember, this is your time to have a healthy and happy pregnancy, so enjoy it and know that it all has a purpose that is beneficial for both you and baby!
