How Exercise Affects You While Pregnant?

First Trimester Answer

Exercise can prevent or improve common pregnancy complaints like varicose veins, constipation, swollen ankles and backache. Exercise also builds strength and endurance. This can shorten labor and speed your recovery. But do not exercise to lose weight while pregnant — this can harm your baby.

Try to exercise three times per week. During the first trimester, you may not feel like exercising if you are nauseous or tired. That’s okay — just exercise when you feel up to it. If you already have a normal routine, you won’t need to change it much until later in pregnancy. If you do not have a normal routine, do not begin an aggressive new exercise program. Instead, start slowly, with exercises like walking.

You do need to be careful to avoid injury. During pregnancy, your joints and ligaments relax and soften, especially those located in your pelvic area. This allows the baby to pass through your pelvis more easily during delivery. But it also makes you especially vulnerable to joint and ligament injuries, like a twisted ankle or pulled muscle. Do not bounce or jump while exercising. Always stop exercising with any pain, discomfort or fatigue.

Before you begin any routine, or continue your current program, get your doctor’s approval. Exercise may not be recommended for high risk pregnancies, such as women with the any of these conditions:

  • Diabetes
  • Vaginal Bleeding
  • Incompetent Cervix
  • Placenta Previa
  • Placenta Abruptio
  • High Blood Pressure

Second Trimester Answer

This trimester you may notice common side effects like varicose veins, constipation, swollen ankles and backache. Exercise can improve and prevent these complaints. Exercise can also build strength and endurance to shorten labor and speed recovery. But do not exercise to lose weight while pregnant — this can harm your baby.

Try to exercise at least 3 times per week. This trimester you may be more interested in exercise if your nausea and fatigue have disappeared. But if you do not have a regular routine, do not begin an aggressive new exercise program. Instead, start slowly with exercises like walking. You do need to be careful to avoid injury. During pregnancy, your joints and ligaments relax and soften, especially those located in your pelvic area. This allows the baby to pass through your pelvis more easily during delivery. But it also makes you especially vulnerable to joint and ligament injuries, like a twisted ankle or pulled muscle. Do not bounce or jump while exercising. Always stop exercising with any pain, discomfort or fatigue.

Before you begin any routine, or continue your current program, get your doctor’s approval. Exercise may not be recommended for high risk pregnancies, such as women with the any of these conditions:

  • Diabetes
  • Vaginal Bleeding
  • Incompetent Cervix
  • Placenta Previa
  • Placenta Abruptio
  • High Blood Pressure

Third Trimester Answer

During this trimester your growing belly and weight will make it harder to exercise. Your posture has changed, and so has your walk. If your joints have loosened enough, you may have a “pregnant waddle”.

But this trimester is when exercise can benefit you most. Exercise can heal or improve common complaints which are typically at their worst, including constipation, varicose veins, swelling and backache.

If you do have a regular routine, you may want to slow down, and concentrate on exercises that make your labor easier, such as abdominal and pelvic floor strengthening. If you do not have a regular routine, do not begin an aggressive new exercise program. Instead, start slowly, with exercises like walking. Be careful to avoid injury. Do not bounce or jump, since your softer joints and ligaments make it easier to twist an ankle or pull a muscle. And avoid any activity in which you can fall, like cycling, skiing or tennis, since it is now easier for you to lose your balance. Always stop exercising with any pain, discomfort or fatigue.

Before you begin any routine, or continue your current program, get your doctor’s approval. Exercise may be restricted for high risk pregnancies, such as women with the any of these conditions:

  • Diabetes
  • Vaginal Bleeding
  • Incompetent Cervix
  • Placenta Previa
  • Placenta Abruptio
  • High Blood Pressure

 

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