The first trimester of pregnancy is one of the most critical times of the entire 9 months. It is during these 3 months that the organ systems began to form and function. It is a time when vitamin and mineral deficiencies can result in deformities that last a lifetime. For instance, a deficiency in folic acid can result in a neural tube defect that often presents as neurological condition called spina bifida.
This isn\’t the time to skimp on food or calories. It is a time to provide your body with the building blocks it needs to give your new baby all of the tools necessary to grow to a healthy and functional human being. The first trimester is also the time in pregnancy when you experience the most profound changes. Women don\’t always look pregnant but they certainly feel the difference. Morning sickness, nausea, mood swings, constipation, fatigue, food cravings and aversions are all part and parcel of the first trimester.
And, these changes often cause a woman to forgo her morning or evening workouts. But there remain tremendous benefits to maintaining any exercise program throughout the pregnancy, beginning with the first trimester. Regular exercise improves conditioning and reduces risk factors as well as helping to alleviate some of those pesky side effects of pregnancy listed above.
For years it was believed that women should spend nine months resting comfortably on the couch without lifting a muscle. Doctors feared that jarring motions of aerobic or running could damage the baby and even the most intense professional athlete was advised to remain on the couch. Fortunately, with new evidence and research the tide has changed. The newest evidence has found that exercise will cause an easier pregnancy, better delivery, stronger baby, shorter labor and stronger mother once the baby has been born. (1)
For women who have been exercising prior to becoming pregnant there are some different guidelines than for those women who are starting an exercise program for the first time after learning they are pregnant. Women who have a history of exercising must be careful not to raise their body temperature which can harm the baby. The intensity of exercise should be decreased in order to protect the infant but exercise should not be stopped. (2)
Women who are starting an exercise program after finding out they are pregnant should not try to improve their cardiovascular fitness level to great degrees by starting an intense program. Instead, they should work toward building a walking or swimming program to 30 to 45 minutes each day.
All women should monitor their heart and respiratory (breathing) rate. Heart rate shouldn\’t go above 140 beats per minute. Because the baby\’s heart rate is tied to your own, if your heart is racing so is your baby\’s. Drink plenty of water and stay well hydrated. Avoid exercising at high altitudes or in hot, humid weather. Your body temperature affects the baby which is critical to the baby\’s development.
Women should also be careful not to over-stretch. Early in the pregnancy a new hormone is released into the body, relaxin. This hormone increases the flexibility of the tendons and ligaments as the body gets ready to deliver a new baby. It isn\’t uncommon for women to strain muscles and ligaments during their pregnancy because of this issue. Learn your limits and don\’t exceed them. (3)
The first trimester is also a good time to learn and practice Kegel exercises to strengthen pelvic floor muscles. These help to support the bladder, uterus and intestines as well as help to prevent incontinence and strengthen muscles during delivery.
Learn when to stop. Be constantly be aware of how you feel and stop immediately if you experience dizziness, faintness, headaches, bleeding, pain, or shortness of breath. If you have any of these symptoms you should stop immediately and call your physician. These are symptoms of potential problems with the pregnancy that require immediate medical attention. Only your doctor can tell you if you should continue to exercise.
Exercise during the first trimester of pregnancy helps to set the stage for the remaining 6 months and several months after the delivery.
(1) Journal of Perinatal Education: Exercise During the Childbearing Year
(2) American Pregnancy Association: Top Recommended Exercises
(3) BabyCenter: Great Pregnancy Exercise: Stretching
(4) BabyCenter: 13 Rules of Safe Pregnancy Exercise