Exercise is a smart way to stay strong and healthy while pregnant, and even relieve some of the most common discomforts of pregnancy. Most women can safely continue their usual exercise regimen during the first trimester, but you need to follow a few basic guidelines for staying safe and healthy.
Body Temperature
One of the most important rules of safe exercise in the first trimester is to avoid overheating. Having a sustained body temperature of 102.5 degrees F or higher can increase the risk of birth defects in the brain and spine, according to the March of Dimes. You may become overheated faster than usual, since pregnant women tend to feel warmer, so be sure to exercise in a cool location, drink plenty of water and wear loose-fitting clothes.
Unsafe Activities
If you worked out regularly before becoming pregnant, most forms of exercise are safe during the first trimester. But no matter how athletic or skilled you are, avoid activities that require balance or could put you at risk for a fall or collision. These include horseback riding, downhill skiing, water skiing, outdoor biking, sprinting, jogging on uneven surfaces, contact sports and calisthenics, unless they're designed specifically for pregnancy. Scuba diving is unsafe as well, due to the changes in pressure.
Weight Training
If you lifted weights before pregnancy, you can continue your regimen into the first trimester as long as you make certain modifications. To avoid over-stressing your joints, decrease the weight you lift while increasing the number of repetitions. Be extra careful when using dumbbells and barbells to avoid dropping the weights, and use slow, controlled movements when lifting. Finally, avoid walking lunges, which can injure the connective tissues in your pelvis, as well as the Valsalva maneuver, recommends BabyCenter.
Other Considerations
If you usually enjoy high-impact activities like running and tennis, talk to your doctor about whether these are safe during the first trimester. Although the evidence is far from conclusive, a study on 92,000 Danish women, reported in the February/March 2008 issue of "FitPregnancy" magazine, showed an increased risk of miscarriage before 18 weeks of pregnancy among the women who did more than seven weekly hours of strenuous exercise and performed high-impact activities such as jogging and racquet sports. Further research is needed on the subject, but your doctor is your best resource for determining what's safe for you and your baby.
