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Pregnancy Safe Exercise Guidelines: First Trimester.

fitness, Pregnancy


Exercising is one of the best ways to look after both your mental and physical health during pregnancy. 

In this article I am going to share with you some pregnancy safe exercise guidelines for the first trimester. We will also chat things you may have noticed changing about your body as you start your pregnancy journey.

TRIMESTER 1 CHANGES IN YOUR BODY:

During the first trimester your body goes through massive hormonal changes and you can already feel and see them impacting your physical body. Your tummy & hips may feel or look soft which is normal as the hormone relaxin starts to soften you and will continue to throughout pregnancy.

You may feel more flexible or unstable in your joints, you may be carrying extra fluid and you may have noticed some aches and pains already. Particularly pain in your back and hips is common, as your body begins to change to prepare for pregnancy and birth.

During this early stage it’s important to start laying foundations for the rest of your pregnancy. Start working on keeping your posture , hips and pelvic floor strong.

Exercise during the first trimester can be hard and overwhelming as you deal with morning sickness (nausea and vomitting), fatigue and exhaustion. Don’t put too much pressure on yourself. There is no need to smash your body or even continue with your normal exercise regime. Listen to your self and your body. Engage with an expert in pregnancy fitness to guide you through the journey.

Exercise during pregnancy is completely safe if you have a low risk pregnancy and will not only help you to stop gaining too much extra weight or fluid it will also have a positive impact on your mental state, help reduce the risk of gestational diabetes, help aid with labour and also help you to recover quicker from either a natural or c-section birth.

Pregnancy Safe Exercise Guidelines for First Trimester :

– Gain medical clearance from GP or OB.

– Have a check up with a women’s health physio to structure a plan for you through out your pregnancy and see where your body particularly your pelvic floor is at.

– Avoid overheating during exercise by keeping it at a moderate intensity (6/10). This is important as there is major organ development occurring during first trimester and the baby is unable to cool itself it the womb so what ever temp your body is so is your babies.

– Take time to rest especially if you are suffering from morning sickness and or nausea.

– Start working on your pelvic floor strengthening exercises – think KEGELS and pilates!!

– Start working on strengthening your back muscles to help your posture. Some light – moderate resistance exercises for the back are great. Lat pulldown, low row, bent over row are a few examples.

– STOP focusing on abdominal workouts – no crunching, double leg lifts, vsits or sit ups.

– Avoid heavy lifting. Protecting the pelvic floor is so important during all stages of pregnancy.

– Avoid any movement or exercise that causes bearing down, dragging or heavy feeling in the lower abdomen.

Any questions about first trimester exercise please leave a comment below.

Up next are the2nd Trimester guidelines and advise. Check them out here.

Hopefully I too will Ill be feeling up to doing some more exercise during the second trimester – fingers crossed.

With Love,

Brittany xx

NOTE: ALL INFORMATION PROVIDED HERE IS GENERALISED ADVICE AND DOES NOT SPEAK TO YOUR PERSONAL SITUATION OR NEEDS. YOU MUST GAIN MEDICAL CLEARANCE TO EXERCISE DURING PREGNANCY. THIS ADVICE SHOULD NOT BE TAKEN OVER THE ADVICE OF YOUR PERSONAL HEALTH CARE PROVIDERS/ WOMENS HEALTH PHYSIO. 

Nov 3, 2020

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