Exercising is one method for improving mental and physical health during and after pregnancy.

This article will look at the benefits of exercising while pregnant as well as some activities that are safe to do during the first trimester.

Learn how to create a good routine, how much exercise is healthy, and whether working out during early pregnancy is safe.

Why is it Important to Exercise During Early Pregnancy?

Regular exercise has been linked to a variety of health benefits for pregnant women, including:

• Better sleep
• Better mood
• Decreased stress and anxiety
• Shortened second stage of labour
• Decreased likelihood of constipation and back pain
• Reduced risk of gestational diabetes and hypertension during pregnancy
• Improved ability to keep a healthy weight during and after pregnancy

Getting Started

People should aim to gradually establish good exercise habits during their first trimester of pregnancy. The appropriate amount of exercise for an individual will be determined by how active they were prior to becoming pregnant.  The first trimester of pregnancy is a time of significant changes to a woman’s cardiovascular system. Often women may feel very tired and morning sickness is common. It is ok to rest and exercise gently if this is the case. Exercise can be increased as the symptoms subside. 

During this time, low-impact exercises such as walking, yoga, swimming, and water aerobics are recommended.

In the first trimester, some slightly more vigorous exercises may be appropriate such as jogging.

Before beginning any new exercises or workout routines, a person should consult with a doctor, if possible.

Exercise For Early Pregnancy

Aerobic (or cardio) exercise 

This type of exercise requires the heart to pump oxygenated blood to the working muscles. It entails using large muscle groups, such as the legs, for extended periods of time.

According to the American College of Obstetricians and Gynecologists (ACOG), 150 minutes of aerobic exercise per week is ideal.

People should try to divide this up into smaller time intervals each week. For example, they could exercise for 30 minutes per day, five days per week.

If a person is just starting an exercise program, they should start with 5 or 10 minutes daily and gradually increase their time.

Low impact cardio exercise options such as walking, swimming, dancing, cycling are great choices. Women that were running or doing other high impact forms of exercise prior to their pregnancy may be comfortable continuing with this but should do so in consultation with their health care provider. If pelvic girdle pain, pelvic floor dysfunction (such as bladder leakage or vaginal heaviness), or abdominal discomfort are experienced then an alternative low impact option should be sort. 

A person should exercise vigorously enough that they feel they are working at a somewhat hard level where they could talk but not sing. 

Women should cease exercising and consult their doctor prior to resuming exercise if any of the following occur:

• Abdominal pain   
• Amniotic fluid leakage 
• Calf pain or swelling
• Chest pain/tightness/palpitations
• Decreased foetal movement
• Dizziness or faint episode   
• Shortness of breath prior to exercising
• Excessive shortness of breath while exercising 
• Excessive fatigue
• Muscle weakness
• Pelvic pain
• Severe headaches
• Uterine contractions (premature and/or painful)
• Vaginal bleeding

Pilates

Pilates can boost core strength and balance, potentially lowering the risk of falling. It can also help relieve lower back pain caused by weight gain, particularly in the front of the body. Pilates is a mindful form of exercise which can improve body awareness and reduce stress. Pregnancy-specific pilates teaches positions and movements that can be used to manage third trimester muscle ache and labour. Women can incorporate pelvic floor training through the classes both to build strength and learning to relax and lengthen for the pushing phase of a vaginal birth.

Prenatal Pilates classes are available in Be In Blossom Chermside Studio, and lessons are also available online.

Low-Intensity Weight Training

Moderate weightlifting is generally safe during the first trimester of pregnancy.

Using free weights and weight machines can help a person manage their weight and improve their overall strength. A stronger core can also help improve stability and reduce the risk of falling.

Women should include 2 resistance training sessions on non-consecutive days per week. 

Resistance could be in the form of body weight, light weights or exercise bands.

Women who were lifting heavy weights prior to falling pregnant should seek advice on appropriate modifications from their health provider to ensure they are able to maintain pelvic floor support and appropriate joint control. In most cases weights should be reduced to program for 1-2 sets of 12-15 reps.

People should make sure to keep weights in a safe position to protect the fetus. They should also, if possible, consult a doctor to find out if there are any specific movements they should avoid.

Weightlifting beginners should begin slowly and with light free weights.

Yoga

Yoga allows people to stretch and strengthen their bodies in a gentle way. It also promotes mindfulness skills, such as controlled breathing and meditation, which can be extremely beneficial during labor.

Many yoga studios provide classes for pregnant women. Yoga beginners should try to attend one 30-minute session per week.

Yoga practitioners who are used to doing it can often continue their routine during early pregnancy.

A person should consult a doctor if they should avoid any specific movements, such as lying on their back.

Spin Classes or Stationary Bike Cycling

Off-road cycling, such as mountain biking, is not recommended for pregnant women due to the risk of injury.

Stationary bikes, spin classes, and safe, flat cycling paths are all risk-free alternatives.

Those who are new to using a stationary bike can start by cycling for 10-15 minutes at a time. If they were comfortable, they could then extend their sessions to 30-60 minutes.

If a person is used to spinning or riding a stationary bike, they can usually keep up with their regular routine during the first trimester.

Pelvic Floor Exercises

Pelvic floor exercises  work to strengthen the muscles that support the abdominal organs, such as the uterus, vagina, bowel, and bladder.

These exercises can also help maintain bladder, bowel and sexual function.

A pelvic floor muscle contraction is done by tightening and drawing up around the vaginal and anus as if trying to stop the release of wind and urine. Hold the contraction for 5-10 seconds before relaxing completely. Make sure you allow enough time between contractions to feel the full relaxation of the muscles.Avoid using any surrounding muscles, such as those in the buttocks, legs, or abs. Try for 8-10 repetitions, 3-4 times / day.

Jogging and Walking

Walking on a flat, even surface is a gentle, low-impact form of exercise that is ideal for pregnant women.

Walking with the arms swinging in wide, rhythmic movements can cause a moderate increase in heart rate. Walking in a peaceful, natural setting can also aid in the promotion of well-being and relaxation.

A person who is not used to going for walks could start by going for a few 10-minute walks each week. People can gradually build up to taking 30-minute walks three to five times per week during the first trimester if they wish.

Running enthusiasts who were regularly participating in this form of exercise prior to pregnancy can usually continue but it is recommended they discuss the appropriateness of running with their health care provider.

Anyone who goes for long walks or jogs should wear supportive footwear and exercise bra.

Swimming and Water Aerobics

Swimming and water aerobics are low-impact exercises that can help keep the body toned while reducing the risk of falling.

If a person is used to swimming or doing water aerobics, their usual routine is usually safe during the first trimester of pregnancy.

If a person is new to swimming, they should begin by taking two or three 30-minute classes per week. Once they are more confident, they can go for 30-minute sessions a few times per week or as often as they feel comfortable.

Do’s

Pregnant women should engage in low-impact, moderate-intensity exercises that cause light sweating and slight increases in heart rate.

The following are some guidelines for exercising safely during the first trimester:

• Keep hydrated.
• Wear loose-fitting clothing to stay cool.
• Wear shoes that are well-fitting, supportive, and non-slip.
• Recognize when you should exercise less frequently or at a lower intensity.
• Set attainable goals and strive to meet them.
• During workouts, remember to breathe and keep an eye on your heart rate.
• It is critical for a person to stop and rest whenever they feel tired or weak.

Don’ts

Pregnant women should avoid the following:

• Sports involving physical contact
• Gymnastics and aerial sports are examples of exercises with a high risk of falling.
• High-intensity exercises that raise heart and breathing rates to the point where speaking becomes difficult
• Horseback riding and other exercises that put jarring pressure on the pelvis and torso
• Exercising or being in an environment that raises the risk of overheating

Summary

Exercise can be beneficial to pregnant women. Active people can usually continue to be active, whereas sedentary people may be encouraged to begin a light exercise routine by their doctor.

Walking, swimming, yoga, stationary cycling, and Pilates can all be beneficial to pregnant women.

Pregnant women should always seek the advice of a doctor before beginning or continuing an exercise routine. 

Get in Touch With Be In Blossom

Be In Blossom's  experienced Physiotherapists can also assist you and recommend exercises that are appropriate for your needs. Don’t hesitate to contact us or you can view all available prenatal classes, and all classes.