Congratulations! You're expecting a little bundle of joy. Now that you have entered the wonderful world of motherhood, there are several things to consider when it comes to exercise. It's important to maintain an active lifestyle during pregnancy, but can you really workout in early pregnancy? Let's dive into this topic and answer all your questions.
What is early pregnancy?
Early pregnancy refers to the first trimester, which lasts from conception till 12 weeks gestation. This is a crucial time for fetal development, as major organs start forming during this phase.
Can I Exercise During Early Pregnancy?
Barbara Harris once said "Nothing good comes cheaply so we should not be surprised when we meet the hard while going for gold." The same applies here- exercising will require effort and might be challenging at first but with consistency comes ease. Short answer - Yes! The American College of Obstetricians and Gynecologists (ACOG) recommends staying active throughout all stages of pregnancy unless specially instructed otherwise by your doctor. In fact exercise can even help alleviate some common symptoms like nausea and fatigue if done correctly!
Benefits Of Exercising During Early Pragnancy
If you’ve never exercised before becoming pregnant,maybe now is not the perfect starting point.yet However,the ACOG suggests that physical activity could offer these benefits:
1.Reduce risk of developing Gestational diabetes
Exercise reduces insulin resistance,resulting into reduced blood sugar levels
2.Control Your Weight
By performing restistant or cardio training,it has significant positive effects on body weight management.a study carried out indicated that gym attendance more than three times per week say resulted in less weight gain over(9 Kg)-the course of their pregrancy
3.Make childbirth easieRr& Faster
While exercise cannot completely take away the pain of delivering a baby,there's evidence to show that fit mothers had shorter labour and an easier delivery - both vaginal birth and planned cesarean.
4.Reduce Stree signss
We all know life change or chronic events can have an impact on widespread physiological stressreponse but did you knpw if coupled with light workouts,it suppress harmful stress hormones(think cortisol)
Now that we've established exercise during early pregnancy is safe (in most cases), here are some factors to consider before hitting the ground running:
1. Get Approval from Doctor
Ovbiously,you excited about starting now,I mean who wouldn't be?,Nevertheless make sure its okay because in certain instances "modify" will be key
2. Listen To Your Body & Opt for Moderate intensity Exercise
It's important not to overexert yourself no world marathon .Moderate intensity aerobic activity like swimming, cycling at gentle pace,and brisk walking could benefit pregnat women significantly. Take breaks when needed, drink water regularly throughout your workout session,
3. Wear Comfortable Clothing and Footwear
This isn't time to get creative,start investing in comfortable sweat absorbant wears as well assupportive shoes such as cross-a-trainer type.,Shoes should feel good while doing appropriate twisting,squauting pose without sagging
Do NOT do any activities such as contact sports ball games until further notice unless with qualified tutors
Exercises Safe For Early Pregnancy
low-to-moderate-intensity exercises Work best,ease into it slowlyas steady progress brings desireed end result These exercises come recommended: - Brisk walks: This bumps up heart rate and positiviely affects circulation.Shoot for at least thirty minutes of continuous walking if possible. - Resistance Training/Bodyweight:Light strength training can boost muscular endurance and enhance bone health, - Pelvic strengthening exercises: These include pelvic tilts or Kegels, targeting the muscles that support bladder and bowel control.
Exercises To Avoid in Early Pregnancy
With all things considerd,having a bun incresed body fat,and loosening of ligaments combining some physical moves could result into danage on one way eord the other.here are moves to be careful with right now:
1.Contact Sports-ball games which may cause injuries
In about eleven weeks changes to soft tissue have only begun,a fall or injury may interfere with early pregnancy growth developing correctly.
2.High-Impact Cardio Exercise
A better alternative would moderate-intensity workouts as we toucehed before like brisk walking. This can minimize risks such as joint complications
When To Stop Exercising
Listen carefully!! Stop exercising if you experience any of these symptoms: - Vaginal bleeding;// - Shortness/ difficulty in breathing; Muscle weakness/ chest pain/sshortnessof breath -Muscle weakness/; -Frequent headaches tending towards migraines"// -Calfpain/ -Swellingin hands feetor calf; -Begginingto feel woozy/
If you experience ANY of these sypmptoms/discomforts stop excercise at once ,and contact oyur doctor for diagnosis and management scheme.
As an expectant mother who probably never worked out priorly,this period is not quite a time when HIIT sessions willl be carried out,but however there strong evidence supporting exercise during prenancy especially in the first trimester.Regular exercise sessions has been shown to reduce risk of gestational diabetes while increasing muscle strength and stamina needed throughout labour. So whether it’s enjoying sanctuary at local gym,yoga classes,A nice outdoor swim or incorporating similar activities mentioned above,it's just fine.you do "participate " in healthy fun activities will benefit you and your baby for a long time to come.