The second trimester is an ideal time to exercise. Your morning sickness has probably vanished, your belly is not yet ungainly, and you have that famous second-trimester energy boost. If you were exercising in the first trimester, you probably can continue the same routines, although you should avoid exercises that require you to lie on your back for long periods. If you're just starting an exercise routine, go slowly and talk to your doctor first.
Benefits of Exercise During Pregnancy
Exercise has multiple benefits for the pregnant woman. It can help you maintain a healthy weight, ease pregnancy-related discomforts, elevate your mood, increase your energy and even help prepare your body for labor. According to the American Congress of Obstetricians and Gynecologists, exercise might help you to avoid developing gestational diabetes.
Low-Impact Exercises
Low-impact exercises are appropriate for most pregnant women. These exercises do not put stress on the joints and ligaments, which are already taxed during pregnancy. Low-impact exercises include yoga, swimming, water aerobics and walking. Cycling is also a low-impact exercise; however, unless you're already a regular cyclist, you should probably not start this activity during the second trimester. During this trimester, your center of gravity begins to shift as your belly grows, making it difficult to maintain balance and putting you at risk for falling off the bike. The American Pregnancy Association recommends stationary cycling over regular biking during pregnancy.
Kegel Exercises
If you haven't been doing your Kegels throughout your first trimester, you should definitely begin doing them in the second trimester. Kegel exercises are movements that help tone and strengthen the pelvic floor and vaginal muscles. This exercise becomes particularly important in the second and third trimesters as your baby is putting increasing pressure on your pelvic floor. This weakens those muscles and raises your risk of developing urinary incontinence later in pregnancy and post-partum. To perform a Kegel, squeeze the pelvic floor muscles, hold the contraction for up to 10 seconds, and then slowly release. Repeat the exercise 10 times in a row, several times daily. You pelvic floor muscles are those you would use to stop the flow of urine.
Exercises to Avoid
Starting with the second trimester, you must be particularly careful to avoid exercises and activities that increase your risk of falling or hitting your stomach. The Family Doctor website warns that even a mild blow to the stomach could have serious consequence to your pregnancy. You should avoid activities such as contact sports, downhill skiing, horseback riding and rock-climbing until your pregnancy is over, even if you are accustomed to these activities.
Precautions
Pregnant women must take particular care to avoid overheating while exercising, because this can cause grave harm to the baby. To diminish the risk of overheating, never exercise outside in hot, sunny weather, and stay well-hydrated as you exercise. According to the website BabyCenter, you should drink 1 cup of water per 20 minutes of exercise. You should also listen to your body while exercising. If you are feeling unusually fatigued, dizzy or nauseated or are experiencing cramps, vaginal bleeding or the loss of any other fluid, stop exercising immediately. If your symptoms continue after you have cooled down, call your doctor.
