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Exercising in the First Trimester

April 13, 2022 Women

Regardless of your past exercise history, pregnancy gives you a great opportunity to start fresh. Forget the months or years you skipped out on exercise and focus now on incorporating a regular exercise routine into your schedule to get the most benefit for both you AND your baby. Taking care of you, which includes exercising and eating right, is more important now than ever.

Here are some tips to keep in mind:

  • While exercise is beneficial and safe for the majority of pregnant women, there are some medical conditions that make exercising during pregnancy unsafe, such as premature labor, incompetent cervix and some types of heart and lung disease, to name a few. Check in with your health care provider before beginning an exercise program during pregnancy.
  • There’s no doubt that pregnancy changes your body. With first trimester exercise, start tuning in to your body and pay attention to what feels good and what doesn’t. The goal with first trimester exercise and beyond is for exercise to feel good. If your body tells you to slow down, listen.
  • Your exercise program should include aerobic and resistance exercise. Walking, dancing and stair climbing are examples of aerobic exercise. For resistance exercises, you can use resistance bands, your own body weight or even common household items like water bottles or laundry detergent. Bicep curls and leg lifts are examples of resistance exercise.
  • Fatigue can be overwhelming during the first trimester. But believe it or not, exercise can actually give you more energy and help you have a more restful night’s sleep. Aim for doing something active every day, even if all you can do is a short walk around the block.
  • This one might surprise you – light exercise has actually been shown to relieve morning sickness symptoms for many pregnant women. Walking at a comfortable pace is a great form of light exercise.
  • If you’re new to exercise start with 10-15 minutes of light exercise and as your body becomes more fit, slowly increase the time and difficulty of the exercise. Prenatal exercise videos can be found online DVDs are also a great resource for beginners and can often be checked out at your local library.
  • Avoid activities with a high risk of falling or abdominal trauma, such as: soccer, basketball, hockey, gymnastics and horseback riding.
  • Be sure to drink plenty of water before, during and after exercise.
  • If the weather is hot, exercise indoors or go swimming. Swimming is a great form of low impact exercise that feels great as your belly grows. Most local recreation center pools have open swim times that are free to the public. Or check out your local YMCA.
  • Be consistent – even if all you can manage is 10 minutes of exercise in a day, it’s better than doing nothing at all.
  • If you can’t set aside a separate time for exercise, incorporate activity throughout your day. Here are some ideas:
  • Take the stairs instead of the elevator
  • Do some squats while brushing your teeth
  • March in place while watching your favorite television show
  • Get off the bus a few stops early and walk
  • Turn on some music and dance while making dinner