How Should I Adjust My Exercise Routine With Each Trimester?
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Exercise is an important part of pregnancy, just as it is an important part of life even when you are not pregnant. During pregnancy, exercise will help to make sure that your body is ready for birth, and may help to reduce some of the symptoms of pregnancy, such as backache, constipation, and insomnia.
During your first trimester of pregnancy, you should mostly be able to continue the same level of activity and exercise that you did before you became pregnant. Almost any sort of exercise routine, with the exception of skiing or contact sports, should be fine. Of course, with the symptoms of early pregnancy, such as a loss of energy and morning sickness, you might not feel much like exercising. Because of these things, you should be aware of what your limits are, and not be too frustrated with yourself if you can’t keep up even at this stage with your pre-pregnancy exercise levels. During the first trimester it is also extremely important to avoid becoming overheated or dehydrated.
The second trimester can be a period of transition. If you used to exercise by running or by cycling, these activities can start to be uncomfortable as your baby grows and as your body prepares for delivery. During this time, you might consider switching to a more comfortable exercise type, such as swimming, water aerobics, or hiking. Also during the second trimester, you will want to start toning down the intensity of your exercise. Be careful here not to over-stretch, as well, as you can more easily strain muscles.
During the third trimester, you will continue to tone down the intensity of your exercise. Also during the third trimester, you will probably want to switch to exercises that avoid bouncing movements, including exercises like running and jumping. Some research suggests these types of exercises put undue strain on the floor of the pelvis, which is probably already working overtime due to the weight of the baby.
As always, you should talk with your health care provider before beginning or continuing any exercise routine during pregnancy. She should be able to help identify any specific factors that are unique to you that may impact your exercise routine during pregnancy.
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