TOP 5 TIPS FOR EXERCISING IN THE FIRST TRIMESTER
You’ll be pleased to know there are very few exercises that you can’t continue doing in the first 12 weeks of pregnancy. Although you may struggle with fatigue and nausea, if you do no exercise for the first trimester, you’ll probably feel more tired, your fitness level will drop and chances are…you’ll feel sluggish and uncomfortable.
So, why not go for a walk? Get outside for just a few minutes and see how it goes…the fresh air and gentle movement might be just what you need!
Tell yourself, “I’m going to go around the block and I will reevaluate after that. If I feel good, I can choose to keep going. If I don’t, I can choose to stop and try again tomorrow.”
Beyond that, come work with me! I will create a specialized program that will get you on track for staying fit and comfortable throughout your pregnancy!
Not only will you be strong and ready for labor and delivery, but you will recover faster postpartum and be back to feeling like you old self much sooner! In fact, you may be amazed at how quickly you’re looking and feeling fit—all with a very little one in tow!
Moving on, there are number of points to raise and a few myths I’d like to dispel about exercising in your first trimester, so here goes:
CARRY ON AS NORMAL…MOSTLY
Okay, so you’ve just found out that you’re pregnant, and you’re really not sure if you should stop exercising altogether during your first 12 weeks. You also have no idea what changes need to be made to your exercise program. These concerns are all totally normal, but nonetheless can be frustrating; AND it can be so difficult to find sound information!
For the most part, I’d suggest that you carry on as normal throughout your first trimester—barring any contraindications/medical reasons not to do so.
So, if you regularly swim, jog, walk, go to the gym, do a fitness class or play a sport, carry on as normal.
However, if you practice any form of heated exercise, i.e.: hot yoga/Bikram Yoga, I suggest refraining from doing so and consulting with your provider as you do not want to run the risk of increasing your temperature to a potentially dangerous level. If you play any form of contact sports where you may fall/incur impact to your abdomen, I suggest making a switch to a more conservative form of exercise at this time.
While most exercise is safe overall at this stage, now is the perfect time to start making some modifications and really tuning into the feedback from your body. These practices will be an essential part of remaining aware, safe and fit as your pregnancy progresses.
That being said, too many pregnant women put their feet up completely for the first 12 weeks of pregnancy, only to find out that when they re-start exercising in their second trimester, that their fitness levels have dropped dramatically.
So, with the above caveats, “carry on as normal” – you’re doing exercise to not just benefit you, but also your unborn baby too!
STAY HYDRATED
Even if you don’t feel thirsty, your intake of water while exercising throughout your first trimester should increase, so make sure you have a bottle of water handy. Taking frequent sips of water (rather than downing half a liter in one swoop), might be better though, so always have a water bottle on your desk, in your bag, or a pint glass on the kitchen counter waiting to be filled up every time you pass by.
You’ll notice that trips to the restroom may be more frequent in the first 12 weeks. I understand how time-consuming and inconvenient this can be, but you must stay hydrated! If you need reminders, download an app to prompt yourself or set a timer on your phone!
EXERCISE AND MISCARRIAGE
Is this the elephant in the room?! I think so.
There is no research to suggest that exercising during your first trimester has been linked to miscarriage. That being said, when bad things happen, the mind wants to figure out “why” and sometimes, we point the finger at exercise. “If I hadn’t ______, then I wouldn’t have miscarried.” That sort of thinking…
I fully appreciate the fear and pain of miscarriage; no woman wants to experience such loss.
So, you decide what feels right for you…with the knowledge that exercise doesn’t just benefit you, but it benefits your unborn baby too. If your regular exercise program feels too impactful/intense/or just makes you nervous now that you are pregnant, trust that instinct and modify! I will help you all along the way.
You may find that there are people around you who try to discourage you from exercising now that you’re pregnant. While it likely comes from a place of genuine concern, it may also be based on bad/outdated information, so I encourage to ask yourself, “What qualifications does this person have that enables them to give out this advice?”.
If it’s a friend/colleague/neighbor/family member who isn’t trained in Pre/Postnatal exercise, then, your answer should be fairly straightforward. Sometimes, it’s friends and family who are more concerned about you doing exercise, than you are.
When in doubt, seek the guidance of a professional.
Sometimes all you need is a bit of education and support from an expert (someone you trust) to give you the confidence to continue you on your fitness journey during pregnancy!
IVF / HIGH-RISK PREGNANCY
If you’re going through IVF and you’re therefore under Consultant care, I’d suggest that you ask your provider about their thoughts on exercising while you’re going through this treatment.
The decision to undertake exercise while going through IVF or similar treatment will be in the hands of your caregiver, so it’s best to check with them first, to be on the safe side.
Additionally, if you’re having what’s termed a “high-risk” pregnancy, because you have an underlying medical condition or pre-existing injury, then exercise during your first trimester may not be suitable either.
For the vast majority of pregnant women who are having low-risk or “normal” pregnancies, exercise should form part of their daily routine.
FATIGUE / ADEQUATE REST
Mini naps; getting home from work and collapsing; and zoning out while in meetings at work are all too common during the first trimester!
I vividly remember falling asleep while on my lunch break at work—something I had thought of as an absolute impossibility before pregnancy. I was one of those pregnant women who was in bed at 6 pm every evening and falling asleep even when we were out to dinner—it was fatigue like I had never experienced in my life!!
And this fatigue makes sense, the first trimester is generally when you get a sudden rush of hormones into your system, when your body begins supporting and growing new life!
Naturally, exercise may not be at the forefront of your mind.
I’d suggest trying to stay as active as possible by going about your daily exercise regime while listening to your body too.
So, if you finish work and feel like collapsing, then do this.
It’s so important that your body gets adequate rest and it’s all about striking the right balance—easier said than done! If you can’t face the gym in the evening, then go for a walk at lunch time. If you can’t drag yourself out of bed for an early morning workout, consider heading to the gym after work instead.
And there you have it. My top 5 tips for exercising during your first trimester.
So, to summarize, I’d say: carry on with your exercise regime as normal (if you’re having a low-risk pregnancy), drink plenty of water, get adequate rest and listen to your body.
Do what you feel is right, and if you have ANY questions at all, do ask. I’m always happy to help.
And remember: FITTER MUMS, HAVE FITTER BABIES!
[hr]Work with me one-on-one for an individualized program to reach your health and fitness goals!
Check out the Bodies for Birth page on Facebook for daily posts this week regarding prenatal fitness! Join our private Facebook group for ongoing access to me, to connect with other moms, for answers to your questions, for support and resources!
You can work with me one-one-one via Skype or in-person. Visit www.bodiesforbirth.com to learn more!
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Written in collaboration with Claire Mockridge, www.clairemockridge.com
Claire Mockridge is a qualified and experienced Personal Trainer, Fitness Instructor and Pilates Teacher with a passion for fitness and wellbeing. Teaching general exercise and Pilates classes in West Bridgford, Nottingham, Claire has a specialism in pregnant and postnatal fitness.
See more at: http:www.clairemockridge.com