Nice and Easy
Regular exercise during pregnancy is healthy for both mother and baby. The benefits include a lower risk of developing gestational diabetes and pre-eclampsia, less weight gain, more flexibility, less physical discomfort in the last trimester, and less pain during labor and delivery. The first trimester is a great time to develop an exercise program and routine that you can keep throughout your pregnancy.
Benefits
All doctors recommend exercise during pregnancy, but with high-risk pregnancies there may be some specific advisories so always discuss your exercise plan with your physician. During the first trimester most women will experience stress, constipation, fatigue and indigestion. The good news is exercise helps with all of those symptoms. Studies show that even vigorous exercise is safe during pregnancy but it's good to limit exercise to 30 minutes a day. The more active and fit you stay during pregnancy the sooner you will return to your pre-pregnant physique after delivery.
Get Moving
Exercises that are recommended for the first trimester include: walking, swimming, bike riding (if you are experienced), step machines, rowing machines, light aerobics, and light weight training. If you are experienced, in athletic shape, and have the OK from your physician, you can also include: jogging (on flat surfaces), tennis (doubles only), cross-country skiing, ice or roller skating (only until your belly expands), hiking, volleyball, Pilates, kick-boxing and dance workouts.
What to Avoid
There are some forms of exercise and physical activities that carry too much risk to participate in while pregnant. Jogging (on uneven terrain or over two miles a day), horseback riding, waterskiing, diving or jumping into pools, scuba diving, softball, football, sprinting, downhill skiing, biking (on anything but flat, smooth, even surfaces), and most calisthenics (unless specifically designed for pregnancy). Exercises that require heavy use of abdominal muscles or lying on your back for a long period of time should be avoided as well. Keep moving, keep it safe, and you will feel better throughout your pregnancy.
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