Your first trimester of pregnancy is a time for many changes. Although not all of them can be viewed from the outside. On a physiological level, your body is going through many adjustments and adaptations, therefore exercise is encouraged at a moderate level. Moderate means in the middle range of your perceived intensity. Always speak with your doctor before beginning an exercise program.
Rate of Perceived Exertion
This is a scale based on your feelings of exercise intensity. Exercise does not affect every person in exactly the same way, so what might be moderate to some could be harder for you. The Rate of Perceived Exertion (RPE) scale ranges from zero to 10. Sitting and reading these words would probably have a rating of zero. A moderate walk,would equate to approximately a three on the RPE scale. Running up a hill would near a 10. Your exercise intensity level during your first trimester should remain near a three. Remember, this is based on how hard you perceive the intensity level to be, so listen to your body and adjust your pace as needed.
Time
What to Expect Online recommends pregnant women engage in 30 minutes of moderate exercise on most days of the week. The exercise should be consistent and at a level you can maintain for 30 minutes. If you find yourself stopping to catch your breath, slow down your pace.
Types
Moderate exercise can be accomplished with any of your favorite exercises. If you enjoy swimming, walking, dancing or cycling, you will be able to continue your workouts at a medium intensity level. The same is true for strength training exercises. If you have previously used resistance equipment, you can continue strengthening at a moderate level. If you are a beginner, start with a light resistance and work your way up to moderate.
Temperature
One of the reasons for suggesting moderate exercise intensity during pregnancy is the worry that you will increase your body's temperature too quickly when the intensity level is high. Along with moderation, to keep your temperature from rising, The American College of Sports Medicine recommends the following: stay hydrated; wear loose fitting clothing; exercise in a cool environment; and avoid high and low air pressure.
Walking Routine
If you have not previously exercised, walking is a moderate workout and the one most easily accomplished. Begin with five minutes a day for the first week and add five minutes a day for each following week until you are up to 30 minutes. Begin with a warm-up and end with a cool down of slow walking for five minutes. Be aware of your fatigue level and adjust your intensity as needed.
