The exhaustion that often develops in the first trimester of pregnancy may mean that exercise is the last thing on your mind. If you can find the energy, though, regular physical activity can help make you more comfortable throughout your pregnancy and even help prepare your body for childbirth. The good news is that most exercises are safe for women to continue during early pregnancy. Remember, though, that your body is going through a series of rapid changes, and you need to respect the limitations this may create.
Step 1
Check with your doctor before starting an exercise program while pregnant or continuing one after you discover you are pregnant. Conditions such as asthma and diabetes may make regular exercise unsafe during pregnancy. Certain conditions that develop during pregnancy -- including a low-lying placenta or vaginal bleeding -- also may preclude exercise.
Step 2
Choose exercises that are safe during pregnancy and pose little risk of injury. Good choices include swimming, walking, aerobics and bike riding. If you ran regularly or played sports such as tennis before you were pregnant, it should be safe to continue during your first trimester, but check with your doctor first.
Step 3
Start your workouts with a five- to 10-minute warm-up period. During this time, get your muscles ready for exercise with stretches or slowly walking or biking. Similarly, take five to 10 minutes to cool down after your workout.
Step 4
Stay hydrated by drinking water before, during and after your workouts.
Step 5
Listen to your body during your workouts. If you are uncomfortable of excessively tired, stop what you are doing and rest.
Step 6
Watch for signs of stress or trouble during and after your workouts. Stop what you are doing and contact your doctor immediately if you notice any of the following: vaginal bleeding, contractions, fluid leaking from the vagina, chest pain, dizziness or a faint feeling, severe headaches, weakness, pain or swelling in the calves or increased shortness of breath.
Tips and Warnings
- As your pregnancy progresses, you may have to alter your workouts. For example, after the first trimester, you should avoid any activities that require you to lay flat on your back. Even during your first trimester, you should get up slowly when doing activities that require laying on the floor. Try to exercise on flat, level surfaces to help prevent tripping, falling or otherwise injuring yourself. Stay comfortable during exercise by wearing lightweight, loose-fitting clothing and comfortable shoes.
- Certain activities are not safe at any time during pregnancy. Activities you should avoid include downhill skiing, horseback riding, scuba diving and contact sports, such as basketball, football and hockey.
