在妊娠前三个月6演习:何时开始和它s Benefits

Image: Shutterstock

Indulging in regular and safe exercises in first trimester could increase the chances of vaginal delivery(1). It is vital not only for physical well-being but also to help cope with mental stress during pregnancy. Exercising helps maintain healthy body weight, improves sleep, and regulates mood.

First trimester exercises can also help reduce the risk of fetal complications such as premature birth and congenital type-II diabetes. Read this post to know about some safe first trimester exercises, associated health benefits, and safety tips to follow while exercising in pregnancy.

In This Article

Is It Safe To Exercise In The First Trimester?

It is healthy and safe to practice exercises in the first trimester

Image: Shutterstock

It is healthy and safe to practice exercises in thefirst trimesterand maintain your fitness levels unless you have certain health complications and your doctor has set restrictions(2).

Practicing exercises during the first trimester might help increase the core strength of muscles.If you are already engaged in physical activity before getting pregnant, it is okay to continue exercise in pregnancy(3).

The American College of Obstetrics and Gynecology (ACOG) guidelines do not restrict pregnant women from exercising up to any maximum heart rate(4). You may choose your comfort level and workout moderately for at least 150 minutes throughout the week for substantial health benefits(5).

According to the World Health Organization (WHO), performing exercise has no adverse effects on birthweight and stillbirth(5).

Related:10 Exercises To Avoid During Pregnancy

What Are The Benefits Of Exercise During Pregnancy?

WHO recommends performing exercise during pregnancy toreduce the riskof(5):

Pre-eclampsia

妊娠期高血压or high blood pressure disorders

Gestational diabetes mellitus

Lung disease

Gestational weight gain

Delivery complications

Postpartum depression

Newborn complications

When To Start Exercising During Pregnancy?

According to the World Health Organization (WHO), engaging in gentle workouts and physical activity is preferable to leading a sedentary lifestyle(4). Any exercise is beneficial, and including it right from the beginning of the first trimester will lead to a healthy delivery.

It might not be easy for beginners to start the exercise, but having your partner or a friend would help you keep going.However, if you were already involved in vigorous activity or physically active, you may continue it during pregnancy and postpartum. You may consult your physician or healthcare provider to make an exercise plan for you.

Quick tip

Wear loose-fitting, comfortable clothing, a supportive bra, and well-fitting shoes appropriate for the exercise type(3).

Related:Weight Gain in First Trimester: How Much Is Normal And Risks

Which Exercises Are Safe In The First Trimester?

Some of the safe and beneficial maternity exercises you can do in the first trimester of pregnancy are(1)(6)(7):

Walkingandrunning:Cardiovascular exercisessuch as walking and running are easy to do and can help improve your cardiovascular health.Practicing cardio sessions will allow you to gain stamina and endurance. Avoid sprinting as it may unnecessarily make you gasp.

Walking is a good exercise for pregnant woman

Image: Shutterstock

Swimmingandwateraerobics: Swimming combines cardiovascular benefits and also trains and shapes your muscles.

Dancing:It is relatively safe as long as you dance gently in the first trimester, and it helps get rid of your stress and aids blood circulation.

Image: Shutterstock

Cycling: If you are comfortable with cycling, it is good to take some fresh air in the morning or go mountain biking. A stationary bike is ideal as it helps prevent falling over.

Yogaandpranayama: Practicingprenatal yogacan help tone your muscles and rejuvenate your body.Pranayama, a呼吸练习, can help you increase your ventilatory functions.

Image: Shutterstock

Pilates: Practicing pilates in the first trimester can help improve your muscle strength, posture, and flexibility. You may avoid stretches such as deep back-bend, as it is strenuous and uncomfortable.

When Should You Avoid Exercise?

According to the WHO guidelines, you should avoid any physical activity if(5):

There is anexcessive heatoutside

You have traveled tohigh altitudes, as it may limit oxygenation

There is a risk offallingfrom an elevated level

There is a risk ofphysical contactwith people around.

Point to consider

If you want to swim, avoid contact sports, such as squash, judo, or kickboxing, to avoid getting hit(2).

Related:17 Safe Pregnancy Exercises And Workouts For Women

How To Exercise Safely In The First Trimester?

Some safety measures to follow while exercising in the first trimester are(5):

Drink waterat regular intervals and stay hydrated before, during, and after physical activity.

Drink water at regular intervals and stay hydrated

Image: Shutterstock

Avoidsupine positionafter the first trimester.

While participating inathletic competitions, seek a doctor’s advice if it is safe for you.

When trying a new exercise, consult yourhealthcare provideror your midwife for any recommendations. They may guide you through the correct postures and let you know the risks involved.

Avoid adopting postures that involve stretching the stomach or lying on your back.

Inform your trainerabout your pregnancy while joining an exercise class. It will help them streamline the activities that suit you best.

Be watchful

Avoid lying flat on your back for lengthy periods, especially after 16 weeks, as the weight of your bump will press against the main blood vessel returning blood to your heart, which may make you feel dizzy(2).

常见问题

1. Can I do squats in the first trimester?

Squatting is a beneficial and safe antenatal exercise to do during the first trimester(8). If you are already practicing squats, you can continue during this period. However, if you are doing them for the first time in pregnancy, then do them gently and progressively with lighter loads at the beginning. Since squats are a little difficult to master, doing them progressively from the first trimester will help strengthen your thighs and pelvic floor muscles(9).

2. Can exercising cause miscarriage?

There is no scientific evidence establishing a connection between physical activity and the risk of miscarriage or any other fetal complications(10). However, recent evidence suggests practicing regular physical activity can help improve maternal health and reduce fetal complications.

3. What exercises should I avoid in the first trimester?

Exercising during pregnancy helps you stay physically healthy and reduces the risks of complications. However, do not overstress yourself with heavy exercises or include those carrying risks to your stomach and abdomen as they might affect the fetus. Examples of activities you should avoid during the first trimester are scuba diving, skiing, hot yoga, playing basketball or volleyball, and riding a horse(6).

Exercises in the first trimester are essential for a healthy pregnancy. A regular workout can improve maternal and fetal well-being. This may also help reduce the risk of various pregnancy complications and often increases the chance of vaginal delivery. It is easier to work out in the first trimester than in later trimesters. You may continue the same intensity of exercises if you are already exercising with the doctor’s approval. If you are new to exercising, you may start from basic levels and gradually increase the intensity. Discuss the type of exercises and duration with your gynecologists and make more informed and personalized workout plans for pregnancy.

Infographic: Precautions To Take While Exercising In The First Trimester

Regular physical activity is recommended to ensure a safe and healthy pregnancy. However, taking certain precautions, as listed in the infographic below, is essential to avoid any potential risk to the baby and mother. Also, it is advised to stick to light to moderate exercises throughout pregnancy.

important weight gaining strategies for children (infographic)

Get high-quality PDF version by clicking below.

Download Infographic

Key Pointers

Healthy pregnant women may safely carry out exercises during the first trimester under the guidance of Ob/Gyn.
Exercising may help reduce the risks of pregnancy complications such as preeclampsia, delivery problems, and gestational diabetes.
Walking, swimming, and cycling are safe exercises for the first trimester.
Ensure to follow the safety and preventive measures to avoid any complications.