Pregnancy Exercise: What's Safe for Each Trimester

What kinds of exercises are safe during pregnancy? What exercises should be avoided in the first trimester? Are squats good while pregnant? Learn more about pregnancy exercise here.

Unless your doctor tells you otherwise, exercise is a vital part of your pregnancy journey. You are, after all, preparing your mind and body for labour and delivery, which will be one of the most physically demanding experiences you’ll have to go through. It’s not only possible but probably advisable to exercise safely during pregnancy.

Benefits of Exercise During Pregnancy

Exercising during pregnancy isn’t just about keeping your figure in check; it’s about nurturing your body and your baby. Regular physical activity can:

1. Boost Mood: Exercise releases endorphins, which can help combat mood swings and alleviate stress.

2. Increase Energy: Believe it or not, staying active can help reduce fatigue and boost your energy levels.

3. Improve Sleep: Many expectant mums struggle with sleep. Exercise can aid in getting a better night’s rest.

4. Reduce Pregnancy Discomfort: Strengthening your muscles can help alleviate common aches and pains associated with pregnancy.

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5. Prevent Excessive Weight Gain: Maintaining a healthy weight during pregnancy can reduce the risk of complications.

Staying fit and eating right is also important to help you have a healthy pregnancy. Recent studies have found that staying active lessens the risk of prenatal conditions like gestational diabetes and high blood pressure; it also relieves pelvic pain throughout all three trimesters.

How Much Exercise Do You Need While Pregnant?

The American College of Obstetricians and Gynecologists (ACOG) recommends at least 150 minutes of moderate-intensity exercise per week. This could be broken down into 30-minute sessions on most days. Remember to listen to your body. If you were active before pregnancy, you might be able to do more; if not, start slow.

Are you a mum-to-be who wants to keep active until it’s time to welcome your little one?

Here are some expert-approved ways to exercise per trimester of your pregnancy.

Pregnancy Exercise for the First Trimester

New York-based prenatal and postnatal fitness instructor Lynn Duffy told Medical Daily that a woman can continue her pre-pregnancy exercise regimen, with the go-ahead of her doctor of course, adding emphasis on building cardiovascular and core strength. Most exercises are still safe at this stage. Avoid exercises that involve lying flat on your back after the first trimester.

During this stage of pregnancy, the best forms of exercise are yoga, swimming, and light weight lifting.

Best Exercise During the Second Trimester

During this phase of pregnancy, mums-to-be experience less morning sickness and they tend to become more energetic.

Do a lot of cardio, but be safe and make sure your doctor approves of it. During this time, it’s best to build your strength throughout your body as you accommodate your growing baby.

Continue with your routine but modify as your belly grows. Avoid exercises that put pressure on the abdomen.

According to Healthline, walking, swimming and low-impact (non-hot) yoga are some of the best exercises during this trimester.

What’s more, yoga keeps mums-to-be aware of their pelvic floor, which is helpful in preparing for delivery.

“The most important thing is for expectant mums to have full knowledge of their pelvic floor,” Yoga instructor Love Torralba said in an interview.

“We want them to get used to pressing it out early on in the pregnancy in order to tone the muscles. This lessens the risk of tearing during labour.”

Is It Still Safe to Exercise in the Third Trimester

Exercising during the final stretch leading up to delivery may be difficult, but it can be done. Focusing on improving flexibility, mums-to-be are advised to try yoga, pilates, weights, and strength training exercises. Concentrate on low-impact exercises like walking and swimming. Avoid high-impact or high-risk activities, as well as crunches or sit-ups, which would require you to lie on your back, cautions Healthline.

What’s more, the third trimester is when your baby’s fat tissue develops, says Fit Pregnancy, so they can benefit most from exercise during this time.

Throughout these months, make sure that you exercise safely during pregnancy. Your chosen forms of exercise shouldn’t subject yourself to extreme heat or situations that might cause you to fall or injure yourself or your baby.

Are Squats Good While Pregnant?

Yes, squats are generally safe during pregnancy. They can help strengthen your legs and lower back, which can be beneficial for labour. However, it’s essential to use proper form and not push yourself too hard. Avoid deep squats, and always consult your healthcare provider before starting a new exercise.

Pregnancy Exercise: Some Reminders

Staying fit during pregnancy is a fantastic idea, but it comes with its own set of considerations. Here are some handy reminders to keep in mind:

1. Stay Hydrated: Pregnancy can make you feel like you’re sipping from the Sahara. Keep a water bottle handy and hydrate before, during, and after your workouts. Dehydration can lead to overheating and dizziness.

2. Wear Comfortable, Breathable Clothing: Opt for workout gear that doesn’t constrict your growing belly. Loose-fitting, moisture-wicking fabrics are your best friend. You’re going for comfort, not a fashion show!

3. Use Proper Footwear for Support: Your feet are carrying a little extra weight these days. Make sure you’re sporting comfortable and supportive footwear. It can help prevent back pain and maintain stability.

4. Listen to Your Body: This is a big one. Pregnancy is not the time to break personal records or join the Olympic trials. If you feel uncomfortable, dizzy, or overly fatigued, it’s a signal to dial it down. Pay attention to your body’s messages and don’t push yourself too hard.

5. Always Warm Up and Cool Down: Your muscles and joints need a little extra TLC during pregnancy. Take some time to warm up with gentle stretches and cool down to prevent muscle soreness and improve flexibility.

When to Stop Exercising During Pregnancy

Safety first! Keep an eye out for these warning signs during your workouts. If you experience any of the following, stop exercising and consult your healthcare provider immediately:

1. Dizziness or Faintness: Feeling light-headed or dizzy during a workout is a red flag. It could indicate low blood pressure or inadequate oxygen supply to you or your baby.

2. Shortness of Breath: While it’s normal to breathe harder during exercise, excessive breathlessness could be a sign of overexertion or a potential problem with your heart or lungs.

3. Chest Pain: Chest pain is never something to ignore. It could be a sign of heart issues, which need immediate attention. Stop exercising and get medical help.

4. Vaginal Bleeding: Seeing any amount of blood down there during your workout is concerning. It may indicate a problem with the placenta or another issue that requires immediate evaluation.

5. Calf Pain or Swelling: Swollen or painful calves could be a sign of deep vein thrombosis (blood clots) or other circulatory problems. These are emergencies and demand medical intervention.

In a nutshell, exercising during pregnancy is a great idea, but safety should always be your number one priority. Keep these reminders in your back pocket and follow your healthcare provider’s guidance to ensure a healthy, happy, and active pregnancy.

Republished with permission from theAsianparent Philippines.

Updates from Cheryl Wong

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