Many expectant mothers wonder: “I am in my first trimester of pregnancy, can I exercise?” Reasonable physical activity, if there are no contraindications, is beneficial for the health of the pregnant woman and the growing baby in her. So what exercises are recommended for pregnant women in the 1st trimester?
If before the “interesting situation” a woman practiced fitness or yoga, you should not abandon the workouts, they will only have to be slightly revised, and we will tell you how. If the lifestyle was not too active, it’s time to change it a little – for the sake of yourself and the future child.
No time or opportunity to go to specially organized classes for pregnant women? Today you can get all the information you need online at momslab.com.
The first three months of pregnancy greatly change the workings of the mother’s body, and for the baby they are decisive in many ways – during this period all organs and systems are formed. Regular physical activity is beneficial for the health of the pregnant woman and the growing fetus. The ancient wisdom says that movement is life, it is also relevant while waiting for a new life. Improving oxygen metabolism, optimizing the work of all body systems, contributing to your own beauty and health, and taking care of strong offspring – this is what reasonable and moderate physical activity brings to the life of the expectant mother.
It depends on the level of preparation of the pregnant woman and her well-being. Regular exercises of 10-20 minutes a day are absolutely sufficient. Those who are not used to constant activity, you can do exercises every other day, and it is good to complement them with walks in the fresh air and, if possible, swimming.
The complex, which the future mother will choose for regular exercise, should be gentle. The first trimester does not yet demonstrate a growing belly, but the woman is already pregnant and is responsible for the health of her child.
Then, when your doctor opposes it! It is necessary to consult it before starting the exercises. Some pregnancy conditions temporarily exclude physical activity, such as increased uterine tone.
Of course, the exercise should be canceled if you have severe toxemia, headache, infectious disease. It is unlikely that a doctor would recommend gymnastics for a woman who is carrying twins or triplets. And it is out of the question to exercise with a threat of miscarriage.
Categorically not recommended: unadapted yoga asanas.
Did shortness of breath start during the exercises? The workout will have to be interrupted – this means that the baby also lacks oxygen. You should not try too hard, the load should be acceptable, but not excessive.
All elements of fitness, gymnastics or yoga that are performed at a measured pace, without abrupt movements and difficult unnatural positions.
It is possible to choose suitable exercises from the online course of the project, distributed in the schedule by trimesters.
It is more effective to work out in the fresh air or at home, having previously ventilated the room.
Uncomplicated preparation of the body for physical activity is necessary before each class. The warm-up may include a variety of exercises. Various variants with detailed techniques are presented online at momslab.com.
Complex and advanced complexes – not for pregnant women, but adapted asanas, which are performed without discomfort, will bring a lot of benefits.
Here are the elements of hatha yoga that are recommended in the 1st trimester of pregnancy.
Initial position: legs bent at the knees, the woman sits on her heels, her shins lie on a mat or a roller.
It is worth choosing exercises without the use of jumps and other abrupt movements, do not apply any weighting elements. Here are the most effective elements from which you can form a regular complex.
The complex should consist of a warm-up and 2-3 exercises from each group. It is better to conclude the workout with relaxation routines.
Any reasonable form of physical activity in the first trimester will benefit the pregnant woman and the future child.
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