Can it be done physical exercise in the first trimester of pregnancy? Even today, despite everything that is known about pregnancy, there are many women who, when they hear the good news, think:“I’m pregnant, so… complete rest!”Who hasn’t heard that“you can’t do this”, “you can’t do that”, “forget about exercising”,… ?Throughout the first trimester you may feel extremely tired, practically not even wanting to move and even trapped in some way by the sofa. It’s totally normal. However, you should not forget that unless there are complications and your gynecologist or midwife has “forbidden” you to move… physical exercise has countless benefits for both you and your baby! Discover them!
Importance of physical exercise during the first trimester of pregnancy
Have you ever stopped to think about the way your grandmother, great-grandmother, or great-great-grandmother gave birth? We are aware of the advances we have today, of the number of advantages we have compared to our predecessors: those brave and strong women who worked from dawn to dusk in the fields. Those multiparous women who gave birth at home and whose recoveries after birthThey were, to say the least, incredible. Let’s imagine life so active that they carried! Maybethat very non-sedentary lifestyle influencedsomehow in the ease with which they gave birth.
The benefits of physical exercise during the first trimester
That physical exercise during the first trimester of pregnancy is bad is… a myth! In fact, for physiological reasons we find ourselves in a great moment since the changes at a morphological level have not yet begun. Some of thebenefitsThe ones we count on for practicing physical exercise during the first 3 months are the following:
- Helps maintainshapeand the body toning .
- Eliminate thepainsand the inconvenience of back .
- It makes you feel better and self-esteem higher while reducing anxiety and stress.
- Relieves the constipationand the feeling of heaviness . Here you can read more about thenutrition in pregnancy.
- Makes you more agile ,toneand elasticity .
- Correct the positionand improve the balance .
- Provides greater energy and stimulates the proper functioning of the body.
Contraindications of physical exercise in the first trimester of pregnancy
Careful!Not everything is allowed. There are certain exercises or sports that are not recommended. We are talking about contact sports, impact sports such as running, activities that may present a risk of falling or exercises in which it is necessary to make a great effort causing the heart rate to be greater than 150/minute.
I am pregnant: What exercises should I do?
If there is one thing we are sure of, it is that during the development of the fetus in the first trimester is when mostyou must take care of yourself. Indeed, this first quarter is the most unstable, causing one of the greatest pregnancy fears:the fear of suffering a spontaneous abortion.
However, for the good of your emotional health, ofYou should know that there is no evidence or sign that relates the practice of physical exercise during the first trimester of pregnancy to this fact. What’s more, not only can you but…you must exercise!Of course taking into account that physical exercise varies depending on the trimester in which you find yourself. It is essential to go adapting exercises as the pregnancy progresses .Here you can read more about thephysical exercise in the second trimesterandphysical exercise in the third trimester.
In addition to always following the recommendations of professionals and avoid risky or impact sports, it is important adapt the exercises to the pre-pregnancy lifestyle and current state .
If you used to do sports before
If you are an active woman who did physical exercise before getting pregnant and also do not have many symptoms that prevent you from doing so,you can practice almost any sport or exercise taking into account the aforementioned. Yes, most likelyyou will have to lower the pace and intensity. Avoid carrying too much weight and try to control your heart rate, balance and body temperature. However, be careful! It is important to have the supervision, authorization and control of the professional who is managing your pregnancy.
If you didn’t do sports
If, on the other hand, your lifestyle was not too active and you led a rather quiet life before getting pregnant, it is best to doGradual exercises that are gentle and do not require great effort. Calm, little by little. Do not start a new activity without your body being used to it. Some examples of exercises may be: Walking, going up and down stairs, pedaling on a stationary bike, dancing,… You can also try mind-body activities such as Pilates or yoga.
Training during the first trimester of pregnancy
Fundamentally, it is that learn tolisten to your body’s signals. You may feel more tired and have more sleep during pregnancythan usual. Then, rest . If you decide to carry out a workout, try to do it at least 3 days a week and above all… hydrate yourself!!It is advisable to practiceflexibility, strength and stretching exercisesthroughout the entire pregnancy in order to adopt better postures at the rate that the body changes. At the same time, these types of activities will help you feel strong and handle your problems better.pains in childbirth.
Preparation for childbirth SingularMom
The ideal is to follow aadapted and constant preparation processthroughout the pregnancy. It is essential to carry it out for a team of specialists. Thanks to them you will be able to follow an established plan that will help you be consistent in achieving realistic and achievable goals gradually.
What is our main objective? Take care of yourself and help you do it for yourself . We want you to experience both your pregnancy and your birth in an optimal way and that the postpartum be bearable and quick recovery.
Our videos are made up of exercises that you can do regardless of whether or not you led an active and sporting life before getting pregnant . Of course, we recommend that you follow all the videos in our app step by step with the help of María, our physiotherapist specialized in women’s health and pelvic floor. Click on the following link to know more about our team. Of course we don’t want there to be pain. If there is any exercise that causes pain or discomfort, skip it and move on to the next one.Ask us any questions or concerns that arises to know if there is something that you are not doing correctly and in this way we can help you.
Exercise routines at home are the most recommended on those occasions when it seems that pregnancy and the gym are “at odds.” One of our main objectives with our childbirth preparation classes is help you in a simple, comfortable and practical way.
From the “SingularMom Childbirth Preparation” team we advocate for information as the main tool and for a continuous care and support from our multidisciplinary team for this great and unforgettable moment that will change your life.
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