Best Exercises For The First Trimester Of Pregnancy

best exercises for first trimester of pregnancy

For expectant mothers, it is very important to exercise in pregnancy 2nd trimester to stay healthy and fit during pregnancy. Exercise is the best thing to do when you’re pregnant to benefit your baby and keep yourself active throughout the day. It’s better to do some exercise during the first trimester of pregnancy; even when you’ve got some common pregnancy symptoms like morning sickness or have some discomfort, all of this will get resolved with exercise and help you feel fresh.

Exercise helps you to manage your weight gain and prepares you for delivery. Exercising daily for 30 minutes during your pregnancy promotes your baby's health and overall development inside the womb. You can rest when you feel tired and continue after 10 minutes. It will help you sleep better.

Exercises You Can Do in the First Trimester

Pregnancy is not a situation where you can excuse yourself from exercise. According to the American College of Obstetricians and Gynecologists (ACOG), exercise reduces the chances of abnormalities and uncertainty during pregnancy, especially in the first trimester. Here are some of the best exercises for your first trimester.

Walking

Make walking your daily routine. Walk on a plain and gentle surface for 10-15 minutes during the first trimester and increase the time gradually. Walking in the fresh air will provide relaxation and mindfulness.

Yoga

Yoga is the best practice you can do when you’re expecting and getting ready for childbirth or labor. Breathing exercises are beneficial for you and your baby if done in the morning with fresh oxygen.

Meditation

Meditation during pregnancy is very important as it helps you to live positively and manage the stress of the outside world. Stress during pregnancy may harm your baby's development and health inside the womb. Live happy and healthy for your baby and meditate 25-30 minutes daily to have a healthy pregnancy.

Pilates

Pilates is the most common exercise done to increase body balance and maintain body weight. The increase in body weight during pregnancy, especially with a bump, may lead you to lose your balance at any time. Do Pilates exercises and strengthen your body's balance. This can be your routine during the first trimester of pregnancy as it helps you relieve back aches associated with increased body weight.

Relaxation

Relax all your body muscles once a day and stay energetic and fresh. You can do many activities to relax yourself, like reading books, continuing with your hobbies and listening to music like Garbh Sanskar Music, which is beneficial for your baby's overall development.

Kegel Exercise

Kegel exercise for pregnant women helps strengthen the muscles of the abdominal body organs like the bladder, vagina, and uterus. These exercises also help to maintain bladder function and reduce the risk of hemorrhoids. Pelvic floor exercises may also help reduce lower back pain.

Tips to Remember While Exercising During The First Trimester:

Following are some tips you must know while exercising during the first trimester-

Keep yourself hydrated.
Wear protected and loose-fitting clothing.
Give comfort to your feet by wearing supportive, non-slip shoes.
Recognizing when to reduce the intensity of your exercise.
Stick to your set goals.
Be aware of your heart rate during workouts.
Remember to breathe.
Take rest when you feel tired.

Exercise during the first trimester of pregnancy is something that you can do to have a healthy pregnancy and a healthy baby. As every pregnancy is not the same, before you start doing exercises, consult with your doctor and and go ahead with proper guidance.

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FAQs

Q1. Which exercises for the first trimester of your pregnancy are safe?

As long as you feel comfortable, continue your regular daily physical activity or exercise (sport, running, yoga, dancing, or even just walking). Exercising is not harmful to your baby in the first trimester.

Q2. Can you do squats in the first trimester?

Squats are a great exercise to do while pregnant unless your doctor tells you otherwise. They are not only safe, but they can also prove to be beneficial as they strengthen your pelvic muscles to give birth.

Q3. What are the benefits of exercising during the first trimester of pregnancy?