Staying fit during your first trimester of pregnancy can help improve sleep patterns and mood, relieve backaches, bloating and swelling and prepare your body for childbirth. But knowing what exercises are safe for you during those first three months will depend on your fitness level prior to pregnancy and your doctor's advice. While some doctors recommend women avoid high-impact exercise, others suggest it can be safe for some women. Talk to your doctor about exercises that interest you and whether they are safe for you and your baby.
Changes and Development
During your first trimester, your newly fertilized egg divides to form a cluster of cells that travels down your fallopian tubes to your uterus where it implants itself in the uterine lining. In response, your body produces high levels of estrogen to thicken the uterine lining, as well as other pregnancy hormones to help keep the embryo implanted. As a result, you may experience mood swings or morning sickness. Exercise can help improve your mood by releasing endorphins to boost your spirits. As your pregnancy proceeds through your first trimester, the embryo becomes a fetus, organs develop and your baby's digestive, circulatory and central nervous systems develop and mature.
During this critical time, it is common for you to experience several body changes such as fuller breasts, bloating, food aversions or cravings, frequent urination, nausea or morning sickness, fatigue and constipation. According to Heidi Murkoff and colleagues in "What To Expect When You're Expecting," even a little exercise can help reduce fatigue and encourage active bowels to help relieve constipation. Exercising in the fresh air may also help alleviate morning sickness by helping to calm your stomach, the editors of Fitness Magazine report in "Pregnancy Fitness."
Potential Risks
In general, experts advise pregnant women to avoid any exercises that may increase their risk of falling or activities involving jerky, bouncy or high-impact motions. Research suggests high-impact exercise can increase pressure on uterine structures, leading to bleeding or premature labor. According to a study by M. Madsen and colleagues in a November 2007 issue of the "British Journal of Obstetrics and Gynaecology," women who took part in high-impact exercise in their first trimester had a more than three times greater risk of having a miscarriage compared to women who engaged in swimming, bicycling, horseback riding and low-impact exercises during their first trimester.
While further research is necessary, experts maintain high-impact exercise such as running or jogging may be safe in moderation during the first trimester of pregnancy if you participated in these exercises regularly before you became pregnant. Speak to your doctor to determine what is safe for you. Depending on your medical condition, your doctor may alter your routine or advise you to avoid high-impact exercise if you have a history of miscarriage, pregnancy complications or a higher risk of preterm labor.
Running
Runners who continue their routine while pregnant are more likely to gain less weight, have shorter labors and leaner babies, according to the American Pregnancy Association. If you were running before you became pregnant, it is likely you may continue running during the first trimester of your pregnancy. Consult your doctor before beginning your exercise program. To reduce your risk of injury, avoid unstable ground and rocky terrain and wear footwear that provides good ankle and arch support.
Team Sports
High-impact sports such as soccer, basketball, softball or baseball may cause harm to your or your baby. In general, avoid contact sports as they may increase your risk of abdominal injury or falling. Changes in your balance during pregnancy may hinder your ability to move quickly, raising your risk of a fall and injury.
References
- American Pregnancy Association; Recreation and Pregnancy; March 2007
- KidsHealth: Exercising During Pregnancy
- MayoClinic.com; Pregnancy and exercise: Baby Let's Move!; July 2010
- KidsHealth: Pregnancy Precautions: FAQs
- The American Congress of Obstetricians and Gynecologists: Exercise During Pregnancy
- "British Journal of Obstetrics and Gynaecology," Leisure Time Physical Exercise During Pregnancy and The Risk of Miscarriage; M. Madsen, et al.; November 2007
