3 Ways to Exercise Safely in Your First Trimester
That we should continue to stay active also when we’re pregnant is something the experts have managed to agree on. It strengthens your bodies as your baby grows, keeps your back strong and healthy when he or she gets heavier, and makes it easier for you to cope with the occasional emotional outburst.
While you may not look pregnant yet in your first trimester, it’s still important to let your personal trainer know that it’s not just you exercising anymore. Rest and listening to the signs of your body is more important now than ever, so ditch the whole ‘no pain no gain’ mentality, take it easy and treat yourself to regular breaks.
Here is a handy list of the best exercises when you’re in the first trimester, making it a bit easier to deal with that morning sickness as well as preparing your body for childbirth.
Where should I exercise?
When you’re not used to exercising but would like to get started for the sake of your baby, now is an excellent chance to start building lifelong habits.
Exercise is especially important for women who are trying to conceive too, so don’t wait with hitting the gym until you’re actually pregnant. If you’ve been trying for a while, it’s a good idea to have a word with your doctor and find a discounted price to help ease the stress of fertility treatment costs – it can be quite expensive, you know.
Nevermind those sweaty and high-intensity pilates classes, though, try to find a class where the pace is low instead and make sure you find an activity you genuinely enjoy.
If you don’t like going to the gym, it’s no point starting with it now. Exercise at home instead with the right kind of equipment, or sign yourself up for a few dance classes if you prefer a more upbeat way to get your blood pumping.
Any exercise you choose now should be fun enough to continue with when you’re past the first trimester – as well as when you’ve given birth.
Pregnant women tend to experience two problems, in particular, which pilates is able to address; back pain and balance. It works your core and builds strength while also challenging you to some balancing poses, which is also great news for your core, by the way.
Make sure you either attend a pilates class for pregnant women or that you mention it to the teacher in case you don’t really look that big yet.
You should avoid a few poses, such as lying on your back and twisting your mid-section. This is good to keep in mind if you’d like to embark on yoga too, as many poses include twists and angles that may not be suitable for you during pregnancy.
Other than that, sign yourself up and attend those classes. It will ease you of that back-pain and give you a sense of being in control of your body.
As mentioned above, yoga is a fantastic activity for when you’re pregnant – and for the rest of your life. It’s a holistic activity which draws your mind inwards and helps you to focus on your own breath while you’re working those muscles – it’s the kind of stuff your body should enjoy.
Plus, the pace is usually low-intensity, so you don’t have to push yourself too much.
A few poses should, of course, be avoided, such as backbends and those that twist the abdomen. Headstand should also be completely avoided, lying on your back, and don’t attend any of those hot-yoga classes as the high temperatures may be a bit too much for your body at this point.
It shouldn’t come as a surprise that swimming is good for you when you’re pregnant, and perhaps especially when you’re even further into the pregnancy. It makes it a lot easier to move, for example, the water is soothing, and you won’t risk falling over at any point either.
The precautions are the same in the water as it is on land. Try not to twist your body too much, listen to any signs of fatigue, and give yourself a break if your energy levels start to feel drained. It’s good for both your own health and the health of your child, so take it easy and make it enjoyable.
You’d want the activity to feel pleasant and rejuvenating; not as if you’ve been beaten up by a mob before the session is even over.
Image Credit: Pregnant