To make the pregnancy safe and healthy, exercise is a must. Here are some exercises according to the first, second and third trimesters.
During pregnancy, a woman’s body undergoes dramatic physiological changes. These changes are not permanent and one must follow a carefully designed and planned exercise program. Gentle exercise has many benefits during and after pregnancy. This article will help you to decide and choose the most suitable exercise that will be good for you as well as for your baby.
Safe exercises during pregnancy reduce back pain, strained ligament, prolapsed organs, constipation and prevents the stress on the musculoskeletal system. It helps in increasing the endurance during pregnancy and labor. It tones the muscles, makes them flexible and strong that gives a good posture to the body. Before you start the exercises, consult your doctor who will suggest some suitable exercises according to your medical history.
Exercises for First Trimester
During the first trimester there are very small changes that some women might not notice. It is a very suitable time to start the exercises. The main aim of the exercises is to get sound sleep, to provide endorphins, ease in labor and delivery and make you feel good. Following are the exercises that one can perform during the first trimester.
Exercises that increase the heart and breathing rate are the aerobic workouts like brisk walking and swimming. They improve the utilization of oxygen in the body, circulation to the fetus, increase the strength of the muscles and burn calories.
It provides cardiovascular exercise in an environment free of gravity that reduces the joint pains. In the first trimester, swimming three times for twenty minutes every week will be sufficient to keep your body in shape.
For walking one must have proper shoes that give good support to your feet. Avoid the overheating of the body and do not go for a walk in hot and humid weather.
It strengthens and tones the pelvic floor muscles. It also prepares the muscles for delivery and labor and helps in getting back in shape after delivery as well.
Relaxation techniques are best for reliving the stress and tension by focusing on breathing which makes you feel better. Yoga for pregnant women will provide peace and calmness to your mind and body.
Exercises for Second Trimester
Exercises during this trimester keeps a pregnant woman full of energy and provides a sound sleep as well. Pregnancy exercises should be slow and steady. Take rest or relax in between if you feel exhausted or tired. Keep a check on the heart rate which should be less than sixty percent.
Weight Training Exercises
The weight training exercises should be carried out by pregnant women throughout the fourth and sixth months of pregnancy to avoid dizziness, lightheartedness and blunt injuries to the abdomen. These exercises should be performed in a seated position.
Jogging, Walking and Swimming
If you are a runner, then you may continue doing it but at a very slow pace. During the fourth month, the uterus enlarges and there is a shift of center of gravity and because of this the body tends to lose its balance. So make sure that you jog on the plain ground. From the fifth month onwards, it is better to start walking instead of jogging. If you are a swimmer, then you can continue swimming in the second trimester also, but in a very slow and gentle manner. Be safe and do not over exert yourself.
Yoga and Relaxation Techniques
You should continue doing yoga in this trimester as well. As your body grows, it loses its balance. So, it’s time to start concentrating on the breath and the body posture. It is better to join yoga classes for pregnant women for more benefits.
Exercises for Third Trimester
After entering the third trimester of pregnancy, now it’s time to slow down the activities and exercises and be more cautious with the movement and postures. If you feel comfortable you might continue the walking, jogging and yoga, but stop the weight training exercises. Do not perform the exercises that require you to lie on the back because that might put pressure on your blood vessels.
Now the daily activities might become a challenge for you, but don’t lose heart. You can go for small walks if you feel like, but do not go alone and also don’t forget to carry water to keep yourself hydrated. No need to go for strenuous exercises because that will make you exhausted. Exercise, but reduce the time. The exercises are a must to get proper sleep at night.
Exercise is a must throughout the pregnancy duration to keep the body healthy and in shape after delivery. Make sure that you consult your doctor before starting any exercise in each trimester because your doctor is the best one to guide you on the basis of your medical history. Immediately rush to the doctor if you feel any discomfort during exercising. Lastly, take a proper diet to keep yourself as well as your baby healthy.