Pregnant Exercise First Trimester Guidelines
Pregnant exercise during the first trimester of your pregnancy is generally safe, however there are a few common sense guidelines that you should follow.
Of course, before you do any exercising while pregnant, please make sure you have the okay from your doctor.
During you first trimester, you will notice a number of changes happening to your body, and to your emotions. Maintaining an exercise routine can help reduce some of these symptoms. It’s recommended that you exercise about 3-4 times a week, for about 20-30 minutes.
Exercising has been known to reduce the severity of morning sickness, reduce fatigue and help you stay in a more balanced emotional state.
At the end of your first trimester, your baby should be about 4 inches long, and weigh less than an ounce. In this early developmental stage your baby will be in the process of forming major organs, developing the heartbeat, arms, legs and hair.
Since your baby is in the early developmental stage during the first trimester, your exercise routine can still be very strong, more so than in later stages of pregnancy. But, you still need to use common sense and exercise some caution.
Here are some common guidelines to follow.
It’s not a good idea to exercise on an empty stomach during pregnancy, so eat a small snack about 30 minutes before starting your exercise routine.
With your body going through the normal pregnancy changes, it’s important to stretch and warm up more than you had pre-pregnancy.
Before exercising, make sure have been drinking water and your body is hydrated. Also, make sure you drink water throughout your workout – remember, you are drinking for two. And, don’t forget to drink plenty of water after your workout.
Do not over-exert yourself. If you have been exercising up to this point, you know what your pregnant exercise limits are – no need to try and exceed those limits now.
Monitor your heart rate. Generally your heart rate should not climb above 140 beats per minute.
You also don’t want to become too winded, your body needs plenty of oxygen and your babies body needs plenty of oxygen. You should be able to carry on a normal conversation.
During pregnancy your joints soften, and you will become – how do we say this nicely – you will become a little bigger. Your balance may not be what it normally is, so you need to be a little more cautious to protect yourself from falling. We would suggest you not partake in exercises like skating, roller blading or any other activity that requires great balance.
You also need to avoid any sort of activity that involves hard physical contact – we’re not sure what that would be, but use common sense and avoid anything that could lead to a hard blow the stomach area.
It’s best to choose a pregnant exercise that is low impact, and where your feet are pretty much on the floor, like brisk walking, swimming or biking.
For a safe pregnant exercise experience we recommend this easy to follow pregnancy exercise plan. It provides you with a detailed exercise plan to help keep you on track.
Barb and Mike
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December 11th, 2010 05:34
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December 20th, 2010 23:49
Since I’ve been pregnant I am so exhausted (first trimester) and can’t seem to exercise. I work full time (office job) and need to work-out to feel good (I’m not overweight) but I find that I’m so tired that it’s really hard to even go for a walk after supper. When do you have the most energy to exercise? I’m assuming that once I do get going I’ll have more energy to continue.
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December 23rd, 2010 22:32
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December 28th, 2010 01:51
I work full time (office job) and need to work-out to feel good (I’m not overweight) but I find that I’m so tired that it’s really hard to even go for a walk after supper. When do you have the most energy to exercise? I’m assuming that once I do get going I’ll have more energy to continue.
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January 3rd, 2011 06:09
I was living in the United States while I was pregnant. My mother in law bought me this wonderful mat that I will be definitely be using again soon! It’s called the G2 Fit maternity stretch mat and it has stretching routines printed right on the mat for each trimester. I am so grateful that she did this for me.
January 4th, 2011 00:56
I was living in the United States while I was pregnant. My mother in law bought me this wonderful mat that I will be definitely be using again soon! It’s called the G2 Fit maternity stretch mat and it has stretching routines printed right on the mat for each trimester. I am so grateful that she did this for me.
January 5th, 2011 05:29
I’ve been pregnant I am so exhausted (first trimester) and can’t seem to exercise. I work full time (office job) and need to work-out to feel good (I’m not overweight) but I find that I’m so tired that it’s really hard to even go for a walk after supper. When do you have the most energy to exercise? I’m assuming that once I do get going I’ll have more energy to continue.
January 6th, 2011 01:15
(office job) and need to work-out to feel good (I’m not overweight) but I find that I’m so tired that it’s really hard to even go for a walk after supper. When do you have the most energy to exercise? I’m assuming that once I do get going I’ll have more energy to continue.
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February 3rd, 2011 23:36
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I was living in the United States while I was pregnant. My mother in law bought me this wonderful mat that I will be definitely be using again soon! It’s called the G2 Fit maternity stretch mat and it has stretching routines printed right on the mat for each trimester.
February 8th, 2011 06:49
I JUST found out I am pregnant..What exercises can I do to keep healthy? What about when I start showing and getting larger? Can I keep up belly exercises at all??? Thanks! What about jogging?
February 9th, 2011 02:42
It’s a medical question. This has nothing to do with a significant other. We’re developing free software to help pregnant women track and monitor their weight gain. If a pregnant woman gets over her prepregnancy weight guidelines, she could be putting not only her own health at risk, but also her child’s. Please do not assume on the nature of this question. Thank you.
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February 17th, 2011 03:13
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February 25th, 2011 01:25
how many week are you when you begin your third trimester? is it 28 weeks?
March 4th, 2011 03:14
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March 10th, 2011 01:34
I am only 11 weeks pregnant and have already gained 4 lbs. and have a ton of cellulite on my thighs/legs! I’m so disgusted with myself and I’m not even huge yet! Never had it this bad with my first pregnancy. What can I do to help it?
March 12th, 2011 03:54
Also, is it safe to have a pap smear done during the third trimester and by third trimester I mean 38 weeks. I am 38 weeks just today
March 12th, 2011 04:41
Peragnant exercise is most important at peragnancy time. after exercise our body is feeling fresh and relaxeble or teach our mind in work.
March 17th, 2011 23:08
My wife is 5’2″, 115 lb (so I guess that’s… 8 stone) and she started showing around 8 weeks, with all of our children, like clockwork. They were all very tiny and funny looking to the norm, like someone had just cut a grapefruit in half and stuck it on her belly. No gentle slope, just BOOM, baby. But that’s 6 daughters (and enough…) and her stomach has always rebounded like nothing ever happened. Then, unless she just never told me, she didn’t have any trouble breathing, at least not as any long-term thing. Honestly, though, I’ve said it before but every genetically-related woman in her family; mother, sisters, cousins… they’re like bunnies when it comes to reproduction, so perhaps their whole system is a little unusual.
March 21st, 2011 04:17
Yes you can continue your regular routine, as long as your healthy and everything is ok, up until your 3rd trimester, then you should take it down a notch. on average, women who exercise throughout pregnancy loose 15lbs more after birth then women who don’t.
March 23rd, 2011 05:01
I havent been pregnant, but I saw a woman on here say she bounces lightly on one of those big stability balls for an hour. There are also work out DVDs geared toward pregnant women that you could do.
March 24th, 2011 00:36
My stupid gym wont let me cancel my membership yet, because apparently there is a minimum term! Anyway, i asked about getting a personal training session to get advice on what exercise is best, but i cant book directly through them, i have to go out of my way and ring personal trainers affiliated with them or something, which i think is weird.
March 25th, 2011 22:45
I’m 32 weeks with my 1st baby. I’m no expert but I just say you should do your best to eat right & exercise. Other than that, it’s out of your hands. You will gain what nature wants you to gain. Your doctor will let you know if there’s something wrong. I’ve seen some people use pregnancy as an excuse to eat everything in sight & I think that’s where problems start. And just remember, whatever you gain you can always lose afterwards.
March 26th, 2011 06:22
I am 37 weeks pregnant & feeling like I need to get more exercise. What kind of different exercises can I do besides yoga? Can I do crunches?
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March 30th, 2011 23:00
I think if you are trying to ask us how to tell your significant other that she is too fat without being mean, you’re wasting your time. It would totally kill her no matter how you put it at this point. SHE’S PREGNANT. Just go with her to the gym after they baby is born.
April 1st, 2011 01:23
Drink plenty of water. Lactating mothers already need increased water consumption to keep pace with milk production. Exercise increases these demands. A good way to judge whether you’re drinking enough water, according to researchers at the Motherwell Maternity Fitness Library
April 1st, 2011 01:45
According to books, articles, and websites, I should still look like my plain old self at 8 weeks pregnant and my clothes should fit just fine until 20 weeks, and I’m finding this to be complete and total frustrating bull crap. I feel like a big fatty because I’m not conforming to these guidelines!
April 1st, 2011 04:51
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April 4th, 2011 23:06
I was diagnosed with gestational diabetes at 32 weeks pregnant. I controlled my glucose levels really well, according to my doctor, and very rarely got a number that was over 135, what I was told was the cut off point, and usually closer to 100 an hour after meals. My levels were controlled through diet and exercise exclusively. My baby has now been born, as of last Sunday. I tested my glucose levels tonight after eating dinner at 1 hour and 2 hours after dinner. My results were 120 at one hour and 87 at 2 hours.
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May 7th, 2011 00:30
YES, but be careful with even some beginners Asanas or stretching exercises. Consult with your physician even before doing beginners yoga exercises.thanks..
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May 27th, 2011 01:53
When I was first pregnant, I had only gained about 4 pounds the first trimester than at my 24 weeks appointment, I had gained about 15 pounds, and now I’m 28 weeks and I’ve gained like 23! Eek! I don’t know why on earth there was the sudden jump in weight gain and it’s really depressing me! I still eat the same and exercise, and I’ve always been healthy with the only occasional indulgence (occasional being the key word.thanks
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October 28th, 2011 23:17
I’ve said it before but every genetically-related woman in her family; mother, sisters, cousins.It would totally kill her no matter how you put it at this point. SHE’S PREGNANT. Just go with her to the gym after they baby is born.thanks for sharing this post with us…
November 3rd, 2011 05:01
Thanks for sharing the information,The safest and most productive activities are swimming, brisk walking, indoor stationary cycling, and low-impact aerobics (taught by a certified aerobics instructor). These activities carry little risk of injury, benefit your entire body, and can be continued until delivery.
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I’d recomend in this case the most reliable amongs dissertation writing where you can acquire custom content.I need to get more exercise. What kind of different exercises can I do besides yoga? Can I do crunches?