You may wonder, if you can work out during the first three months of your pregnancy. Scroll down to know more and get answers to your questions.
Women have to take care of themselves during the entire period of pregnancy. However, it is in the first trimester that extra care should be taken. If you have to look at your ultrasound, you will see that the size of the fetus is very small, but remember that all the major organs along with the nervous system are developing. Apart from the other concerns that mothers-to-be have during this period, one of their main fear refers to working out during the initial three months of pregnancy. Also, if they can work out, which are the safe exercises during this period etc, are the questions that trouble a pregnant lady. We have tried to clear some of your doubts in this article.
Previously, it was believed that women should not exercise during their pregnancy months. There was a fear that working out can cause harm to the fetus, and therefore rest was prescribed for most women. However, with increased research, there has been a lot of change in the approach doctors have towards pregnancy. According to a research carried out on pregnant women, exercising regularly during these months, makes the pregnancy and delivery, both easier. It was seen that women who worked out regularly delivered healthier babies with a stronger fetal heart rate as compared to the women who did not exercise at all during pregnancy.
If you have been working out regularly, before you got pregnant or are going to start working out now, it is important that you start slowly. Listen to your body and make it a point to monitor your heart rate and breathing. Remember your heart rate should not cross 140 beats per minute. You should not exercise at higher altitudes or in a hot and humid environment. It is important that your body temperature does not rise.
Therefore, drink plenty of water. As your pregnancy progresses, you will have to reduce the exercise intensity. Always, make it a point not to over stretch. Due to a particular hormone released during pregnancy, there are chances you may strain your muscles and ligaments. However, it does not mean that you do not stretch at all. Also, your workout should not consist of any ballistic movements.
After reading that it is safe to exercise during the first trimester and the necessary precautions to be taken, we will now see which are the exercises that pregnant women can perform during this period.
The best exercise to be done during this phase is walking. There are very few risks of doing this exercise. It is important that you use good shoes, which fit well to provide the necessary support. If it is summer, make sure you walk during the relatively cooler hours. Remember that at no point should your body temperature be very high or rise alarmingly.
Other than walking, swimming is also considered safe during pregnancy. It not only gives cardiovascular workout, but also helps in stretching the body and toning the muscles. Swimming being a gravity free exercise, hardly any strain is placed on the joints.
Along with working out while pregnant, you should also do the Kegel exercises. Kegel exercises greatly benefit women during this phase as they help strengthen and tone the muscles of the pelvic floor. The added advantage of this being they prepare these muscles to endure the stress of delivery. At the same time, these exercises also help the muscles to come back to their former shape after delivery.
Apart from the exercises mentioned, you can also do some aerobic exercises, but do not do any jumping around or ballistic movements. Weight training using light weights can also be done. You may opt to do yoga as it will also prove to be of help during delivery, therefore is often recommended.
The abdominal exercises should be done only under supervision during the first trimester. Along with these exercises, you should learn some relaxation techniques as well. They help in breathing and focusing as well as relieve stress caused during pregnancy which will ensure that you do not suffer from any kind of emotional strain during this delicate phase. Last but not the least, do not start off with an exercise program without consulting your health care professional. He will be in a better position to prescribe the right exercise depending on your condition.