Fitness & Exercise Tips for the First Trimester
Choosing the Right Workout for Early Pregnancy
Oct 25, 2009
Finding the right exercise routine can be a challenge for pregnant women. It's important to stay active during all three terms of pregnancy, in order to avoid excess weight gain, maintain stamina and prepare the body for childbirth, but pregnancy also involves constant change, and physical needs evolve as the pregnancy advances. For this reason, a fitness routine should be flexible and involve different types of exercise that can be easily adapted to changing needs.
Finding the Right Balance
Women who are hard-core exercise enthusiasts will probably need to back off somewhat for the duration of pregnancy. Aerobics that involve a lot of jarring like running, step aerobics and some dance workouts are not the best choice for increasing heart during this time. Brisk walking is a good alternative to running, and swimming is even better. Swimming strengthens and stretches the muscles and exercises the heart without excess jarring.
During pregnancy, it's best to avoid working out at a heart rate over 140. A good indicator of the right level is the ability to carry on a conversation comfortably while at the peak of exertion. Stretching is very important, as well as are shoes that fit well and offer good ankle support. Drinking plenty of fluids and avoiding overheating are also critical, so exercise is best done in a climate-controlled environment when it's very hot outside.
Reasons to Exercise During Pregnancy
Even though exercise can be tough during the first trimester, keeping it up is important for the following reasons:
- Exercise makes the body use oxygen more efficiently, which improves energy and stamina.
- Exercise improves circulation, increasing the blood supply to the developing baby.
- Exercise helps prevent fluid retention, which can lead to hemorrhoids and varicose veins.
- Exercise enhances the quality of sleep and improves overall well-being.
- Exercise strengthens muscles, helping to prevent back pain and easing labor.
- Exercise helps maintain healthy blood sugar levels and reduces the risk of gestational diabetes.
- Exercise burns excess calories and prevents excess weight gain.
Reasons to Stop Exercising During Pregnancy -
If any of the following symptoms occur during exercise, it's important to stop and consult a doctor, especially if any bleeding occurs:
- Faintness
- Dizziness
- Blurred vision
- Nausea
- Palpitations
- Back, abdominal or pelvic pain
- Pelvic contractions
- Vaginal bleeding
As the three terms of pregnancy advance, a woman's center of gravity will steadily change, so modifications in the exercise routine will be necessary. It's important to remain flexible and creative, paying attention to the body's changing needs. For example, swimming is a good substitute for aerobics or walking in the later stages of pregnancy. Water provides natural buoyancy, and all muscle groups can be exercised without impact. Combined with a well-balanced diet, exercise during the first trimester has great benefits for the duration of pregnancy and beyond.
Source: The Mayo Clinic
http://www.mayoclinic.com/health/pregnancy-and-exercise/PR00096
 |
