They can then work their way toward attending sessions lasting 30—60 minutes. Pregnant people who are accustomed to Pilates can often maintain their usual routine during the first trimester. Again, a person may want to ask a doctor if there are any specific movements that they should avoid. During the first trimester of pregnancy, it is generally safe to do some moderate weightlifting.
Using free weights and weight machines can help a person manage their weight and improve their overall strength. Having a stronger core can also help improve stability and reduce the risk of falling. People should be sure to keep the fetus safe by keeping weights in a safe position. They should also consult a doctor, if possible, to find out if there are any specific movements that they should avoid.
Off-road cycling, such as mountain biking, is not a good option for pregnant people due to the risk of falling and injury. Stationary bikes, spin classes, and safe, flat cycling paths are all alternatives with significantly fewer risks. People who are new to the stationary bike could try cycling for 10—15 minutes at a time. They could then extend their sessions to 30—60 minutes, if comfortable.
If a person is used to spinning or using a stationary bike, they can often maintain their regular routine during the first trimester. Pregnant people should aim to do low impact, moderate intensity exercises that lead to light sweating and slight increases in heart rate. Some tips for exercising safely during the first trimester include the following:.
Pregnant people who do high impact exercises or play contact sports may be putting too much pressure on the uterus. This can cause complications such as bleeding and preterm labor. Researchers have linked this with problems with fetal development. Pregnant people can benefit from exercise.
Active people can mostly stay active, while a doctor may encourage sedentary people to start a light exercise routine. Exercises such as walking, swimming, yoga, cycling on a stationary bike, and Pilates can be suitable for pregnant people. Pregnant people should always try to consult a doctor before starting or continuing an exercise routine.
Strengthens: Core and inner thighs. Hold for 1 to 2 breaths, working up to 5 breaths. Strengthens: Core, arms and back. Strengthens: Biceps and shoulders.
Strengthens: Back, biceps and triceps. Replay gallery. Pinterest Facebook. Up Next Cancel. Share the Gallery Pinterest Facebook. Skip slide summaries Everything in This Slideshow. Close this dialog window View All 1 of 7 Keep Moving. All rights reserved. While pregnant, avoid activities that put you at increased risk of injury, such as the following:. Contact sports and sports that put you at risk of getting hit in the abdomen, including ice hockey, boxing, soccer, and basketball.
Activities that may result in a fall, such as downhill snow skiing, water skiing, surfing, off-road cycling, gymnastics, and horseback riding. If you have any of them, stop and call your obstetrician:. Exercising after your baby is born may help improve mood and decreases the risk of deep vein thrombosis DVT , a condition that can occur more frequently in women in the weeks after childbirth.
In addition to these health benefits, exercise after pregnancy can help you lose the extra pounds that you may have gained during pregnancy. Anemia: Abnormally low levels of red blood cells in the bloodstream. Most cases are caused by iron deficiency lack of iron.
Cerclage : A procedure in which the cervical opening is closed with stitches to prevent or delay preterm birth. Cervical Insufficiency: A condition in which the cervix is unable to hold a pregnancy in the second trimester.
Complications: Diseases or conditions that happen as a result of another disease or condition. An example is pneumonia that occurs as a result of the flu. A complication also can occur as a result of a condition, such as pregnancy. An example of a pregnancy complication is preterm labor. Dehydration: A condition that happens when the body does not have as much water as it needs. Hormones: Substances made in the body that control the function of cells or organs.
Placenta Previa: A condition in which the placenta covers the opening of the uterus. Preeclampsia: A disorder that can occur during pregnancy or after childbirth in which there is high blood pressure and other signs of organ injury. These signs include an abnormal amount of protein in the urine, a low number of platelets, abnormal kidney or liver function, pain over the upper abdomen, fluid in the lungs, or a severe headache or changes in vision.
Uterus: A muscular organ in the female pelvis. During pregnancy, this organ holds and nourishes the fetus. Copyright by the American College of Obstetricians and Gynecologists.
All rights reserved. Read copyright and permissions information. Exercise tips when you're pregnant: always warm up before exercising, and cool down afterwards try to keep active on a daily basis — 30 minutes of walking each day can be enough, but if you cannot manage that, any amount is better than nothing avoid any strenuous exercise in hot weather drink plenty of water and other fluids if you go to exercise classes, make sure your teacher is properly qualified and knows that you're pregnant, as well as how many weeks pregnant you are you might like to try swimming because the water will support your increased weight.
Some local swimming pools provide aqua-natal classes with qualified instructors. Find your local swimming pool exercises that have a risk of falling, such as horse riding, downhill skiing, ice hockey, gymnastics and cycling, should only be done with caution. Falls carry a risk of damage to your baby Exercises to avoid in pregnancy do not lie flat on your back for long periods, particularly after 16 weeks, because the weight of your bump presses on the main blood vessel bringing blood back to your heart and this can make you feel faint do not take part in contact sports where there's a risk of being hit, such as kickboxing, judo or squash do not go scuba diving, because the baby has no protection against decompression sickness and gas embolism gas bubbles in the bloodstream do not exercise at heights over 2,m above sea level — this is because you and your baby are at risk of altitude sickness Exercises for a fitter pregnancy If you are pregnant, try to fit the exercises listed in this section into your daily routine.
Stomach-strengthening exercises As your baby gets bigger, you may find that the hollow in your lower back increases and this can give you backache. These exercises strengthen stomach abdominal muscles and may ease backache, which can be a problem in pregnancy: start in a box position on all 4s with knees under hips, hands under shoulders, with fingers facing forward and abdominals lifted to keep your back straight pull in your stomach muscles and raise your back up towards the ceiling, curling your trunk and allowing your head to relax gently forward.
How to do pelvic floor exercises: close up your bottom, as if you're trying to stop yourself going to the toilet at the same time, draw in your vagina as if you're gripping a tampon, and your urethra as if to stop the flow of urine at first, do this exercise quickly, tightening and releasing the muscles immediately then do it slowly, holding the contractions for as long as you can before you relax: try to count to 10 try to do 3 sets of 8 squeezes every day: to help you remember, you could do a set at each meal As well as these exercises, practice tightening the pelvic floor muscles before and during coughing and sneezing.
Find out more about incontinence. How and when should I do pelvic floor exercises? Media last reviewed: 27 February Media review due: 17 March Video: What can I do during pregnancy to make birth easier? Media last reviewed: 7 February Media review due: 7 February
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