During the first trimester of pregnancy, people should aim to gradually establish good exercise habits. The right amount of exercise for an individual depends on how active they were before they got pregnant.
It’s best to favor low-impact exercises — especially walking, yoga, swimming, and water aerobics during this time.
Some slightly more vigorous exercise may also be appropriate in the first trimester. Examples of this include running, jogging, and moderate weightlifting.
A person should talk to a doctor, if possible, before starting any new exercises or exercise routines.
Best exercise in early pregnancy
The following exercises are recommended for people during early pregnancy:
1. Kegels
Kegel exercises, or pelvic floor exercises, work to strengthen the muscles that support the abdominal organs, including the uterus, vagina, intestines, and bladder.
These exercises also help maintain bladder control and may reduce the risk of hemorrhoids.
With an empty bladder, squeeze the Kegel muscles and hold the contraction for 5 to 10 seconds before relaxing. Try to avoid using any surrounding muscles, such as the butt, legs, or abs.
2. Walking and jogging
Walking on a flat, level surface is one of the most gentle, low-impact forms of exercise, which makes it ideal for pregnant people.
Swinging the arms in a wide, rhythmic motion while walking can result in a moderate increase in heart rate. Walking in a calm, natural environment can also help promote well-being and relaxation.
A person who is not used to walking can start by walking a few 10-minute walks each week. In the first trimester, people can gradually walk for 30 minutes three to five times per week, if they choose.
People who are used to running can gradually transition from walking to jogging in the first trimester, as long as they use a flat, even surface.
Anyone who engages in prolonged walking or jogging should be sure to wear supportive shoes that fit properly.
3. Swimming and water aerobics
swimming and water aerobics are low-impact exercises that help keep the body fit and don’t pose a risk of falling.
If a person is skilled at swimming or doing water aerobics, their routine will usually be safe in the first trimester of pregnancy.
If someone is new to swimming, they may want to start by taking two or three 30-minute classes per week. Once they become more confident, they can go for 30-minute sessions several times per week or as often as is comfortable for them.
4. Yoga
Doing yoga allows people to gently stretch and strengthen their body. It also encourages mental skills that can be helpful during labor, such as controlled breathing and meditation.
Many yoga studios offer classes for pregnant women. People new to yoga can try attending one 30-minute session per week.
People who are used to yoga can usually continue with their usual routine in early pregnancy.
A person may want to ask a doctor if there are any specific movements, such as lying on the back, that they should avoid.
5. Pilates
Pilates can improve core strength and balance, which can reduce the risk of falls. It will also help with lightening lower back pain associated with weight gain, especially in the front of the body.
People new to Pilates can start slowly by doing a few sessions per week, each lasting 5 to 10 minutes. Then they can work their way toward attending sessions that last 30 to 60 minutes.
Pregnant women who are used to Pilates often maintain their routine during the first trimester.
Again, a person may want to ask a doctor if there are any specific movements they should avoid.
Many studios and gyms offer prenatal Pilates classes, and similar lessons are available online.
6. Low intensity weight training
During the first trimester of pregnancy, it is generally safe to do some moderate weightlifting.
Using free weights and weight machines can help a person manage their weight and improve their overall strength. Having a stronger core can also help improve stability and reduce the risk of falling.
People should make sure to keep the fetus safe by keeping the weights in a safe position. They should also consult a doctor, if possible, to find out if there are any specific movements they should avoid.
People new to weightlifting should start slowly and use light free weights.
7. Spinning or stationary bike cycling classes
Off-road cycling, such as mountain biking, is not a good option for pregnant women due to the risk of falls and injuries.
stationary bikes, spin classesand safe, level bike lanes are all alternatives with less risk.
People new to the stationary bike can try cycling for 10–15 minutes at a time. They can extend their sessions to 30–60 minutes, if comfortable.
If a person is used to cycling or using a stationary bike, they can often maintain their regular routine during the first trimester.
things to do
Pregnant women should aim to do low-impact, moderate-intensity exercises that lead to less sweating and a slight increase in heart rate.
Some tips for safe exercise in the first trimester include the following:
1. Stay hydrated.
2. Stay cool, and wear loose clothing.
3. Wear proper, supportive, non-slip shoes.
4. Know when to exercise less often or reduce intensity.
5. Set realistic goals and try to stick to them.
6. Remember to breathe and be aware of heart rate while exercising.
7. Whenever a person feels tired or weak, it is important to stop and rest.
Must not
To avoid complications, pregnant women should avoid:
1. high impact exercises
2. contact sports
3. exercises with a high risk of falling, such as gymnastic or aerial sports
4. high intensity exercises that increase the heart rate and breathing to such an extent that speech is difficult
5. exercises that put a lot of pressure on pelvis and body, like riding a horse
6. exercises or environments that increase the risk of overheating
Stop exercising when you experience:
1. experience dizziness
2. is dehydrated
3. start to warm up
4. dizzy or dizzy
5. difficulty breathing
6. have an uncomfortable or unstable heartbeat
7. headache
Stop exercising during pregnancy when
Is it safe to do planks while pregnant?
While planks won’t pose a risk to you or your baby during pregnancy, there are certain types of core exercises you should avoid. During pregnancy, avoid any exercises that include: Twisting or crunching. Lying on your stomach.
Can I squat in the first trimester?
