4 Safe Exercises for the First Trimester of Pregnancy
During pregnancy, it seems so confusing hearing all of the twisted information our there when it comes to fitness. So, what can you do and what shouldn’t you do exactly? Well, it all changes from trimester to trimester, but no matter what, I have a few exercises that are perfect to start with.
The benefits of exercising during pregnancy are:
- Helps improve sleep
- Reduces swelling
- Prevents and reduces back ache
- Makes the labor process shorter and easier
- Prepares your body for a vaginal birth
- Increases your happiness quotient by releasing endorphins
- Keeps you energetic and makes you feel less tired
- Helps you get back into shape after the birth
If you are already set in your exercise routine you won’t face any trouble getting into your pregnancy specific exercise.
Once you are pregnant, the force and aggressiveness of your exercise will naturally be gentler and more gradual. You don’t need to run a marathon or do any crazy cardio routines.
However, if you have never exercised in your life, or are one of the lazy ones, this is the ideal time to begin a routine.
Listed here are some effective and safe exercises to do during first trimester:
1. Walking:
Walking is one of the safest exercises that you should practice regularly throughout your pregnancy.
- It is completely risk free
- Regularly walking for about thirty minutes a day will help improve your labor process
- It will also aid in a vaginal delivery
- Ensure you wear well fitted and comfortable shoes that are meant for walking
- Avoid walking in very hot conditions and carry water with you
2. Swimming:
If you already know how to swim, this can be one of the best exercises for you at this stage.
- Swimming is a great form of cardiovascular exercising
- It will help to stretch and tone out your muscles
- As you will be exercising in a nearly gravity free environment, it will help you with your balancing problems
- Swimming helps relieve and prevent any joint strain
- Try and swim for a minimum of twenty minutes at least thrice in a week
- This form of exercise can be continued throughout your pregnancy
3. Pilates:
Pilates is an extremely safe exercise that can easily be performed during your first trimester.
- Make sure you train with a registered and certified Pilates instructor
- Remember to request for pregnancy oriented Pilates classes specifically designed based on your body shape and your needs
- Pilates helps strengthen your core muscles
- Pilates helps correct posture, which is especially important during pregnancy when you tend to slouch
- Pilates help prevent back ache It helps improve your balance and strengthens the muscles of your pelvic floor, which are extremely helpful at the time of delivery
- Pilates also helps you lose weight faster after delivery
4. Stretching:
Stretching is one of the easiest forms of exercise during first trimester of pregnancy.
- Stretching does not increase the heart rate like walking and is quite comfortable to perform.
- Stretching helps reduce the risk of injury and certain medical complications
- You can easily perform simple stretching exercises multiple times during the day
- Stretching provides light exercise that is perfect during the first trimester
- You can combine stretching with other pregnancy related exercises you may be doing.
These simple exercises are easy to perform and safe during the first trimester. You can continue these exercises throughout your pregnancy. As your body is unique, you should check with your doctor before you begin any kind of exercise.
Drink plenty of water during these months, stay hydrated at all times and wear comfortable clothes and footwear. Also, if you experience any discomfort, stop immediately and speak to your doctor.
Your trainer and friend,
