Exercise in the first trimester of pregnancy week by week

Exercise is a great way to maintain or even improve mental and physical health during pregnancy. This also applies to exercise in the first trimester. It is appropriate to choose so-called low-impact exercises that are safe during pregnancy. These include, for example, walking, yoga or swimming. Cardio and strengthening selected parts with a trainer is also suitable, where you know what to focus on and what will not hurt either you or the baby, but on the contrary, will benefit. Let's look at how often and which specific routines and exercises are suitable for exercise in the first trimester.

 

1st and 2nd week of pregnancy - how to do it?

If you didn't use to exercise before pregnancy, don't worry, even the first trimester is suitable for starting with regular movement. However, start carefully, for example with 20-30 minute exercise 3-5 times a week. Suitable for you is exercise with a trainer, for example online, who will guide you through suitable exercises.

If you regularly played sports even before getting pregnant, all the better! Your organism is used to certain load, so you won't surprise it with anything new. Intense strength exercises are not most suitable in pregnancy. Belly needs to start being spared a little. Check out also videos with trainers focused precisely on exercise in the first trimester, which will guide you on the right path.

 

3rd week of pregnancy - beginning of changes

You barely got acquainted with new "wonder" in your belly and you are already thinking about all physical changes that pregnancy will bring. It is completely normal and you need to think mainly about the fact that the greater well-being you are in, the better you will bite through this miracle of nature and so will your baby. Staying fit is an excellent way to maintain good mood and health. Exercise will also help you in prevention of extreme weight gain.

 

Course for pregnant women with a doctor

 

4th week of pregnancy - movement against unpleasant symptoms

Regular exercise in the first trimester of pregnancy also helps suppress some not very pleasant symptoms, such as constipation, weakness or back pain. You will learn more about benefits of exercise during whole pregnancy in this article.

 

5th week - swimming

Swimming is another exercise that brings a lot of benefits not only during pregnancy. It will help future mom stay fit and in good mood in safe, low-impact way. It also works well on breathing and oxygen circulation in organism for you and your baby.

 

6th week - fresh air

Try to devote this week to regular walks in fresh air. Already after 15 minutes your mood will improve and you will feel fresher, you'll see. Don't forget hydration throughout the day.

 

7th week - create a schedule

Maternity leave hasn't started yet, so you probably have plenty of prenatal duties associated with work and other daily activities. It is high time to make a schedule for exercise, thanks to which it will become your solid part. Try to choose time that suits you best and you don't have to attend to other duties - stick to it! Every step counts, so instead of public transport or car you can walk, use stairs instead of elevator.

 

8th week - which exercises to avoid?

Although exercise in the first trimester is mainly about positive effects for your body, you also need to know which exercises are good to avoid. Do not hold breath during exercise, skip jerky movements and those where you have to twist a lot to sides and burden joints. Don't overdo it with balance exercises that can hurt your abdominal cavity. And stop whenever you feel that given exercise is above your limit.

 

9th week - treat yourself to relaxation

Don't forget sufficient rest. It can also be active - go for a walk or slow jog. Don't overdo it with any exercise. A few minutes a day is completely enough, regularity is mainly important. Don't forget also warm-up and gentle stretching - here again pay attention to your body's limits. If there are days when it simply doesn't work, it doesn't matter at all. Relax with a good book.

 

10th week - rather skip these activities

During pregnancy due to increased risk horse riding, fast skiing and high-intensity cycling are not recommended. Also avoid contact sports, diving and high-intensity workouts in general.

 

11th week - try pilates

Have you tried pilates yet? It helps with balance and back pain as well as strengthening muscles. When exercising in pregnancy rather avoid positions that require lying on back and twisting in center of body. Add pilates once a week to your schedule.

 

12th week - find motivation

Do you feel more pregnant than a week ago or day before yesterday? You don't really feel like exercising? Try to persuade a friend too and have a small challenge or exercise with a trainer online.

 

13th week - when to take a break?

If you exercise with moderation, or with a trainer who advises you what and how, rest days are not inevitable. However if you feel that you need to recharge energy and here and there make a relaxation day with feet on table, treat yourself to it. You should definitely consider a break in regular exercise, if you feel pain in pelvis, if you notice any bleeding, if you feel dehydrated or feel hot flashes.

 

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Source of information: Whattoexpect.com, Healthline.com
Photo source: Shutterstock, Unsplash