{"id":3819,"date":"2023-04-28T21:30:12","date_gmt":"2023-04-28T21:30:12","guid":{"rendered":"https:\/\/itsmooh.com\/?p=3819"},"modified":"2024-03-17T16:25:59","modified_gmt":"2024-03-17T16:25:59","slug":"exercise-during-your-first-trimester","status":"publish","type":"post","link":"https:\/\/itsmooh.com\/exercise-during-your-first-trimester\/","title":{"rendered":"Exercise During Your First Trimester"},"content":{"rendered":"\n
My mother taught me that there are many things you may learn about pregnancy \u201cas you go along.\u201d However, there are things you can prepare yourself for and educate yourself on as soon as you find out. While it\u2019s commonly heard that you should not exercise while pregnant, most experts recommend that women start exercising as early as the first trimester. But where do you start?<\/p>\n\n\n\n
If you\u2019re a first-time mom, it can be tough to know what\u2019s safe to do during pregnancy. With so many do\u2019s and don’ts floating around, it\u2019s almost impossible to differentiate what\u2019s effective from what\u2019s bogus. Our experts are here to clear the air. Today\u2019s blog post reveals everything you need to know about exercising during your first trimester.<\/p>\n\n\n\n
Stay tuned to learn the risks and benefits of following exercise plans while pregnant, as well as some of our favorite pregnancy exercises to help strengthen those muscles.<\/p>\n\n\n\n
Pregnancy comes with a lot of body changes, the biggest one not only being what you can see, but how you feel. While you can still be as strong as you were before pregnancy, now with a baby, you might need to move quite differently than you once did\u2014and do it safely. As with anything, it\u2019s critical that you talk to your healthcare provider before starting a pregnancy exercise program. While the exact amount depends on one\u2019s personal fitness level, most pregnant women find that moderate exercise, as compared to strenuous exercise, is completely healthy<\/a> for both herself and her baby.<\/p>\n\n\n\n According to Caitlin Ritt, founder and CEO of The Lotus Method<\/a> and pre\/postnatal exercise specialist, \u201cPreparing your body for what you are going to do\u2014not only the shifts that are going to happen during pregnancy\u2014can help keep you out of a lot of aches and pains.\u201d <\/p>\n\n\n\n Additionally, studies<\/a> show that incorporating exercise into your daily routine during first trimester has numerous health benefits: <\/p>\n\n\n\n If you\u2019re interested in learning how to exercise during your first trimester, here are some of the best first trimester exercise examples to try (with your doctor\u2019s approval, of course): <\/p>\n\n\n\n During your first trimester, you should consider doing prenatal yoga<\/a> or modified pilates. (As a matter of fact, they\u2019re some of our personal favorites.) They both reduce stress, improve flexibility, strengthen muscles, encourage stretching, and enhance breathwork. However, we recommend finding classes designed for pregnant women, as not all exercises are maternity-friendly. Also, it\u2019s best to skip the hot yoga sessions, as research shows that fetuses shouldn\u2019t be exposed to excessive heat<\/a>. <\/p>\n\n\n\n Brisk walking, swimming, and cycling on a stationary bike are all gentle, low-impact aerobics for pregnancy. These types of aerobic exercise are phenomenal total-body workouts, yet easy on the joints and muscles. And because they don\u2019t strain your body in the same way as high-impact aerobics, they\u2019re ideal for pregnant women. (Generally, walking and swimming are both safe exercises to continue<\/a> during your second trimester, as well as your third. However, make sure to get your doctor\u2019s approval first.) <\/p>\n\n\n\n With your doctor\u2019s approval, strength training and resistance training for pregnancy are totally okay. But given that your joints are significantly more lax during pregnancy,<\/a> we recommend checking in with your body on a regular basis to make sure you are working at an intensity that feels right for you. Doing so helps decrease joint stress and reduces your risk of injury. <\/p>\n\n\n\n A gentle yet effective form of exercise like water aerobics offers a multitude of benefits, key among them being the buoyancy provided by water, which significantly reduces the impact on the joints and mitigates the risk of strain or injury. Additionally, it can help in alleviating common pregnancy discomforts such as swelling in the limbs and back pain, thanks to the water’s supportive environment and its ability to promote circulation. Engaging in water aerobics also enhances sleep patterns and energy levels, making it a valuable exercise tool for expectant mothers aiming to stay fit while protecting their well-being.<\/p>\n\n\n\n Of course, there are potential risks associated with getting too much exercise during your first trimester. (Hence the reason why you need to have a conversation with your healthcare provider.) Additionally, women with the following complications<\/a> or medical conditions should refrain from exercising while pregnant: <\/p>\n\n\n\n On top of that, experts agree on certain precautions<\/a> women should take when choosing to exercise while pregnant: <\/p>\n\n\n\nWorking Out in the First Trimester Benefits<\/h2>\n\n\n\n
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First Trimester Exercise Examples<\/h2>\n\n\n\n
Modified Pilates or Yoga<\/h3>\n\n\n\n
Low-Impact Aerobic Exercises<\/h3>\n\n\n\n
Strength and Resistance Training <\/h3>\n\n\n\n
Water Aerobics<\/h3>\n\n\n\n
Safety Tips for Working Out in Your First Trimester<\/h2>\n\n\n\n
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