The First Trimester of Pregnancy: Exercise & Fitness Health Article

Now that you've made it to the third trimester, it may be time to slow down your exercise program. Depending on how you feel, you may want to cut down the frequency, duration, or the type of exercise. Some women continue to exercise through the end of pregnancy, but most women find it more comfortable to slow down. You might consider swimming, stretching, or brisk walking, rather than continuing with weight-bearing activities. If you have access to a gym, you might try a reclining stationary bike. Stay away from exercises that require you to lie on your back because this can put pressure on some of your major blood vessels, possibly impairing blood flow.

Continuing with some form of exercise is beneficial in the long run. The better shape you are in before delivery, the easier it may be to get back into shape after the baby is born.

Clumsiness

As your belly gets bigger, you may feel clumsier. Take this into account when you are exercising. Be sure to exercise on non-slip floors and wear shoes with good traction. Wear a bra that is supportive enough to prevent bouncing, which can be painful.

Jogging

You can probably continue to jog or run if your exercise program before pregnancy included jogging. However, the extra weight of pregnancy, the loosened joints, and your changing center of gravity all put you at greater risk of injury and falls. Unless you feel you must run or jog, this is a good time to switch to lower impact exercises, such as stretching and brisk walking.

Daily Activities

As your size increases, the challenge of doing normal daily activities increases as well. Activities like getting up out of a chair or off the couch, carrying groceries, or doing the dishes may be exhausting, and the couch may be even more inviting when the idea of exercise comes to mind. A great antidote to feeling like a big lump when it comes to exercise is doing something fun that is not too strenuous. Call a friend and arrange to go for a walk. This may lift your spirits and help you feel more energetic. Be sure to bring water with you to stay hydrated.

Sleep

Exercise may also help you sleep better, even if you have difficulty finding a comfortable position. If you exercise during the day, you may be more tired, making it easier to fall asleep and get a good night's sleep.

After Delivery

It is safe to resume your exercise program about six weeks after delivery. It is almost always okay to take walks and do gentle stretches. Since every woman's situation is different, ask your doctor about the safest time for you to resume more strenuous activities.

Go to The First Trimester of Pregnancy: Physical Changes, The First Trimester of Pregnancy: Diet & Nutrition, and Complications.