There are many health benefits of exercise in the first trimester of pregnancy like you will get better sleep, improve your mood, reduce stress, and weight before and after delivery, lower the likelihood of a premature birth and caesarean section and also reduce the risk of type II diabetes for the baby.
Perfect exercise in the first trimester of pregnancy
The pregnant women should aim to do low impact and moderate intensity exercises which can lead to light sweating and slightly increase the heart rate. These eight types of exercise in the first trimester of pregnancy will help you to maintain overall health while keeping you and your baby safe.
Walking and running are the two activities that are the best cardiovascular workouts, especially for pregnant women. You should wear a comfortable pair of supportive shoes which can help you to do the workouts flexibly. By this way you can build endurance and strengthen your heart.
Stationary Cycling or Spinning
If you are a cyclist, you are fine to continue riding it as an excellent exercise in the first trimester of pregnancy. In the beginning of your second trimester, you can switch to a stationary bike or join a spinning class to avoid the risk of falling.
Dancing and Aerobics
Generally, your dance routine doesn’t include leaping, jumping or twirling but doing it to keep your heart pounding is a good way in a prenatal exercise class. If you feel uncomfortable you can join an aerobics class where you can get the company and camaraderie of future mothers to educate you more that every movement is designed for safety.
Swimming is one of the best exercise in the first trimester of pregnancy as it combines cardiovascular benefits to build muscles for arms and legs. Moreover, sit can reduce swelling in your hands, ankles, and feet, and can be considered as an excellent low-impact workout especially for women who are experiencing lower back pain.
Yoga has an ability to improve the flexibility and tone your muscles without placing stress on tender joints. You have to skip hot yoga classes and Bikram and any poses which ask you to lie on your back as the pregnant body causes shortage of breath, dizziness and nausea. To maintain good heart health, you can include a light jog or swimming session once a week along with yoga.
Low intensity weight training
Strength training for pregnant women is a very essential exercise in the first trimester of pregnancy. It is typically safe but having a word with a doctor before beginning the weight training program is important. You can perform with either free weights or weight machines in a slow and controlled manner. Do not hold weights on your stomach or lie on your back.
Pilates can be done once in a week as this workout can challenge and develop core strength, mitigate pesky lower back pain and improve the body balance. Do not overexert yourself, lie on your back and particularly avoid stomach stretches. Stretching with cardiovascular exercises can be good for a complete workout if you don’t take formal Pilates or yoga classes regularly.
Kegels or pelvic floor exercises can strengthen your muscles as this exercise in the first trimester of pregnancy supports the abdominal organs including the bowel, bladder, vagina and uterus. It can help you to maintain a control in the bladder function and also reduce the risk of haemorrhoids. Try to avoid contractions in any surrounding muscles like the legs, abs or buttocks.
Tips for exercising safely in the first trimester of pregnancy:
- Stay cool and hydrated
- Wear loose-fitting clothing
- Use supportive, non-slip shoes while performing workouts
- Recognize when to exercise less or reduce the intensity
- Set realistic goals and stick firmly to them
- Remember to inhale and exhale and always be aware of heart rate during workouts.
Read also Indian Diet Chart for Pregnancy