Exercise is a way to improve mental and physical well-being during and after pregnancy. Learn more about the best exercise in the first trimester.
Also, learn about establishing a good routine, how much exercise is healthy, and whether early in pregnancy can lead to miscarriage or miscarriage.
Benefits of exercise during pregnancy
Regular exercise is associated with a wide range of health benefits for pregnant women, including:
- improved sleep
- improved mood
- reduced stress and anxiety
- faster birth
- reduced risk of constipation and back pain
- reduced risk of gestational diabetes and gestational-induced hypertension
- better ability to maintain a moderate weight during and after pregnancy
A person who exercises regularly during pregnancy can also reduce having a cesarean section.
Aerobics, or cardio, exercise tends to be the most beneficial. This exercise requires the heart to pump oxygen-rich blood to the muscles in use. It also involves using large muscle groups, such as the legs, for extended periods.
150 minutes or more of moderate aerobic exercise per week is ideal, and divide this into smaller time intervals per week. For example, they can exercise 30 minutes daily, five days a week.
If you start an exercise program, begin with 5 or 10 minutes per day and work up to more.
Examples of cardio exercises include:
- walking
- cycling
- go up stairs
- swimming
- using an elliptical trainer
- dance
- yoga
You should exercise vigorously enough so that the heart rate is 110-120 beats per minute. However, this recommendation will vary with age.
Any form of exercise can be harmful if it:
- puts too much pressure on the uterus, and the fetus
- puts excessive strain on joints, muscles, and bones
- leads to overheating
- causes dehydration
You can avoid overexertion during exercise by practicing the “speech test.”, which means that if they can still have a conversation with ease while exercising, they are not overworked.
Getting started
Pregnants should gradually establish good exercise habits. The right amount of exercise will depend on how active they were before becoming pregnant.
It is best to favor low-impact exercises – especially walking, yoga, swimming, and aqua aerobics – during this time.
Some slightly more powerful exercises may also be relevant in the first trimester. These include running, jogging, and moderate weightlifting.
Talk to your GP, if possible, before starting any new exercises or exercise routines.
How much exercise during first trimester?
Pregnant women should practice at least 150 minutes of moderate-intensity, low-impact exercise each week.
Do five 30-minute workouts during the week. However, some pregnant women may prefer to exercise for 10-20 minutes during the day.
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