Exercise & Fitness in the First Trimester Health Article

Exercise is beneficial whether you're trying to get pregnant or you're in your third trimester. If you are just beginning to exercise, the key is to do it slow and steady. You should warm up, exercise, stop if you feel short of breath or are in pain, and slow down before you come to a complete stop. It is always wise to get your doctor's stamp of approval before you begin an exercise program or if you want to continue or change your program while pregnant.

While your body still looks like it did before, there are many small changes going on inside during your first trimester of pregnancy. Many women don't feel much different, at least early on in the pregnancy, and there's little risk to the baby; so, this is a great time to continue or regulate your exercise program and to think about the benefits of exercise. Exercise in pregnancy has a multitude of benefits-from improving your sleep to making labor and delivery easier, to providing endorphins and making you feel better, and to helping you get your figure back more quickly after delivery.

What Activities Should I Avoid While I Am Pregnant?

Activities that put you at a higher risk of injury-such as downhill skiing, horseback riding, mountain climbing, and contact sports like soccer and basketball-should be avoided during pregnancy. Racquet sports also carry the risks of joint injury from abrupt side-to-side movements and the risk of blunt trauma from the ball.

How Can I Prevent Getting Overheated?

It is important for women exercising during pregnancy to avoid getting overheated. Research shows that when a pregnant woman's core body temperature increases by two degrees Fahrenheit, the superficial blood vessels in the skin dilate to get rid of excess heat, which can shunt blood away from the uterus and deliver less blood to the baby. Although there is no definitive evidence that overheating is a cause of birth defects in humans, it is in laboratory animals. Therefore, most doctors recommend that you avoid overheating just to be on the safe side.

Below are some tips on how to avoid overheating during exercise:

• don't exercise under very hot or humid conditions;
• stay away from saunas and hot tubs;
• wear loose clothing and exercise in well-ventilated areas;
• stop exercise before you get overheated; and
• keep hydrated-drink at least two glasses of water every hour you exercise.

What Exercises Are Appropriate During the First Trimester of Pregnancy?

Aerobics, yoga and relaxation techniques, Kegel exercises, and weight training can be done safely during the first trimester of pregnancy.

Aerobic Exercise

Aerobic exercise is any exercise that increases breathing and heart rate, such as brisk walking or swimming. Aerobic exercise can:

• improve the body's use of oxygen;
• improve circulation to the fetus;
• prevent problems of venous stasis, such as hemorrhoids, fluid retention, and varicose veins;
• increase muscle strength and tone, which can prevent back pain and ease labor;
• improve blood sugar control and reduce your risk of gestational diabetes;
• burn calories so you don't gain excess weight; and
• improve sleep, well-being, and confidence.

To get the maximum benefit from aerobic exercise, sessions should last 20 to 30 minutes, several times per week.

Walking

Walking is good exercise that poses few risks. Make sure you get properly fitted shoes that provide good support. Be conscious of the weather, and avoid your risk of overheating by not walking long distances outside in hot or humid weather.

Swimming

Swimming is also a good exercise for pregnant women. It provides a cardiovascular workout while stretching and toning muscles, and it provides this in a nearly gravity-free environment, which minimizes joint strain. During your first trimester, swimming at least 20 minutes, three times a week will keep you in good shape.

Relaxation Techniques

Relaxation techniques help your breathing and focus, relieve daily stress, make you feel better, and help train your mind to let go of emotional tension. This can be especially helpful during labor and delivery. Yoga also helps you control your breathing and provides an excellent means of stretching and toning muscles.

Yoga works both your body and mind, strengthening and toning muscles and leaving you with a renewed sense of peace and calm. There are many styles from which to choose. Some popular ones include kundalini yoga, which focuses on breathing techniques and meditation; iyengar yoga, which emphasiz