How Safe Is Exercising During the First Trimester?
Catagory: Obstetrics Author: Dr Rekha Prabhu
The days of expecting mothers asking to sit, eat, and forgo activities are long gone. Now that all the misconceptions have been dispelled, physical activity is crucial for both the mother and the infant. The exercise program should be customised based on the type of activity, intensity, frequency, and duration, as advised by fitness professionals.
A pregnant woman should exercise, suggests Dr. Rekha Prabhu, a female gynecologist in Vijayawada, since it lowers the likelihood of serious complications during labour and after delivery. Even though it’s usual to experience discomforts like morning sickness and vomiting, getting up and moving around is one of the finest things a mother can do for her child. It aids in mood maintenance and helps you reduce pregnancy weight gain.
The greatest exercises to perform throughout the first trimester are listed below.
Plank: The first few months are vulnerable and frightful for everything. However, it has been shown that pregnant women may and should continue exercise. Planks work the abs, which reduces aches and pains. Instead of starting with a strict plank posture, start with the simplest and most modified one on your hands and knees.
Place the left knee on a stable chair and the other on the ground for the one-arm row. For support, rest your left hand on the seat. To strengthen your back, biceps, and triceps, lift a little weight with your right hand and alternately rock back and forth.
One of the safest activities to do during the first trimester is Pilates. Standing with your hips apart, bend your knees and toes to a 45-degree angle, then lower your body while maintaining a straight back. You gain balance and pelvic muscular strength through it.
Cardio: If you currently engage in regular cardio exercise, limit the length and intensity. It is fine to stroll outside or pedal a stationary bike throughout the first trimester. Walk at a pace that is comfortable for you; a 5-minute pause is crucial between each session.
Obstetricians and gynaecologists nowadays frequently hear about prenatal yoga. But according to yoga experts, pregnant women should only focus on breathing, relaxation, and basic yoga positions after the first trimester. There are several poses that are harmful to pregnant women, much like a coin has two sides. These poses include resting on the stomach while doing breathing exercises, holding your breath, and taking quick, powerful breaths.
What to avoid?
- Don’t go overboard; exercise for 30 minutes every day.
- Stop before you become completely exhausted; instead, stop when your head starts to feel heavy and unsteady. Request a talk with your family member.
- Regardless of how good a builder you are, avoid lifting big weights.
- When exercising, stay away from environments that are too hot or cold.
- Avoid laying on your back when exercising since it limits the amount of blood pumped to the heart and presses the uterus. Even using cushions behind the back and avoiding posture while sleeping is suggested during pregnancy.