The first trimester is the best time to do this. So says the American College of Obstetricians and Gynecologists (ACOG), which recommends that in noncomplicated pregnancies, women should get at least 30 minutes of moderate, pregnancy-safe exercise most (if not all) days of the week. Your doctor calculates your pregnancy duration from the first day of your last menstrual period, which is about 40 weeks. Always get the green light from your doctor before beginning any exercise program during pregnancy. If you have certain health conditions or pregnancy complications, exercise during pregnancy may not be a good idea. Stretching does not increase the heart rate like walking and is quite comfortable to perform. Common Fears & Feelings in 1st Trimester (0-12 weeks) In a normal, healthy pregnancy, exercise in the first trimester is both safe and important. A systematic review [41] suggested that the link between exercise during the first trimester and abortion has not been confirmed; thus, exercise in early pregnancy is still recommended. As a result, they will not want to exercise. Take care when stretching and avoid contact sports after the first trimester, or on advice of your doctor or midwife. Stretching helps reduce the risk of injury and certain medical complications; You can easily perform simple stretching exercises multiple times during the day Pregnancy hormones soften your joints and ligaments, which may increase the risk of injury during pregnancy. Watch your posture. ), but this doesn’t mean you can’t stay active. If your pregnancy is healthy, exercise doesn’t increase your risk of having a miscarriage , a premature baby (born before 37 weeks of pregnancy) or a baby born with low birthweight (less than 5 pounds, 8 ounces). You should do maximum exercise during this time period. It will help you to reduce the stress level and be happy. Throughout pregnancy, particularly in your first trimester, it’s best not to overheat (Soultanakis-Aligianni 2003). During exercise, pregnant women should stay well hydrated, wear loose-fitting clothing, and avoid high heat and humidity to protect against heat stress, particularly during the first trimester 1. Don't lie flat on your back. And it happens quickly. Body changes that affect exercise during pregnancy. … Benefits of exercise during Early pregnancy. “You are feeling tired, nauseous, and experiencing breast tenderness during the first 13 weeks of pregnancy and you may not want to exercise.” 7. Read about exercises to avoid in pregnancy . All of the new demands and physical changes that your body goes through in the early weeks of pregnancy warrant some extra TLC. Sherry,” an award-winning OB/GYN, entrepreneur and women’s health expert. Welcome to pregnancy! Exercising during your first trimester of pregnancy (weeks 1–13) During the first trimester, you want to continue whatever physical activities you’ve been doing. High Risk Activities. The first trimester is the first third of pregnancy, and it lasts roughly 3 months. It’s said that nothing can be achieved without hard work. In the first six weeks of pregnancy the embryo implants itself and the nervous system begins to develop. The lack of working out could lead to unhealthy weight gain. If your practitioner has restricted exercise for you during part or all of your pregnancy, ask if there are any workouts you can work in (say, arm-only workouts or stretching) to help you stay in shape, even if you're on modified bed rest . Today I'm answering all of your exercise pregnancy questions! While exercise is likely okay, with your doctor’s approval, here are some adjustments that you should make in your first trimester to ensure a healthy pregnancy. To remain fit in pregnancy, you need to do hard work to maintain your figure and strengthen your key muscles. First, joints are more flexible from the hormones which cause certain muscles to relax during pregnancy. Now that you are pregnant your body is working 30% harder so a 40min run is equivalent to a 60min run non pregnant. Find out more about staying hydrated during pregnancy. You are about to embark on a stage in your life like no other. Staying healthy and fit during pregnancy is beneficial for both the mother and the baby. First Trimester Exercise Guidelines. First trimester of pregnancy. It will also help you to cope with labour and get back into shape after the birth.. Keep up your normal daily physical activity or exercise (sport, running, yoga, dancing, or even walking to the shops and back) for as long as you feel comfortable. Apart from a healthy diet, regular exercise is important during the first few months of pregnancy. 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