Exercise During First Trimester
In the first trimester there are not many noticeable physical changes. However, there are changes occurring in your body that may affect your ability and desire to exercise. Some of these include:
- increased urination
- nausea
- tender breasts
- minor weight gain (0.5 kg to 2 kg)
- increase in blood volume
- increased fatigue (although some women actually feel more energetic!)
Because of the increased demand on your cardiovascular system to provide oxygen to your baby, you may also notice:
- an increase in resting heart rate of 7–15 beats/min
- some breathlessness with exertion like climbing stairs
The Effect of Exercise on Your Pregnancy
There are many benefits associated with physical activity now and throughout your entire pregnancy. Regular exercise:
- helps with circulatory improvements for providing oxygen to your baby
- helps to decrease discomforts such as nausea and muscle cramps
- helps to keep your weight gain at a healthy rate and
- helps avoid gestational diabetes
- provides stress release
- helps prepare you for the physical demands of labour
- decreases the risk of spontaneous abortion
Even if you are feeling tired and nauseated at this time, it is a great idea to try and fit activity into your schedule.
Safety and Comfort
For comfort during activities such as walking and running, be sure to wear:
- a supportive bra
- loose and cool clothing that allows for heat loss
- running shoes with a thick sole and good support nder the forefoot and around the heel. (The staff at a running shoe store can give you advice on hoe selection.)
Nutrition and Hydration Reminders
- Carry a water bottle, and take small, frequent drinks throughout the day.
- Many pregnant women feel sick from time to time, especially during the first few months of pregnancy.
- Seek medical attention if you are vomiting frequently and can’t manage to eat anything.
- And remember to abstain from alcohol.
Exercise Guidelines
The first and second trimesters are very similar with continuous aerobic sessions on three days and strength (circuit) training on two others. Day 3 is for active rest—easy walking, gardening, biking with the family and other similar activities. Day 7 is a total rest day.
During aerobic activity
For your own safety and the safety of your baby, it is very important to monitor and control the duration and intensity of your aerobic sessions. Go at a “just talk” pace for comfort and safety. “Just talk”—or JT—means you are able to talk comfortably (without laboured breathing) while exercising.
- If you have been exercising for longer than 45 minutes per session, reduce your time to 45 minutes.
- If you have been exercising for less than 45 minutes, stay at the same duration you have been doing.
- If you were inactive before becoming pregnant, gradually increase your aerobic activity to 20–30 minutes per session.
Drink plenty of fluids, before, during and after exercise! If anything starts to hurt or you feel faint or dizzy, STOP. You should see your doctor before exercising again.
During strength training
- Use proper breathing. Exhale on the effort of each repetition and don’t hold your breath.
- Do not go to failure on any of your weight sets.
- Take sufficient rest periods between exercises and sets.
- Sip on fluids throughout each training session!
Reference: GUIDE TO FITNESS During and After Pregnancy in the CF by Canadian Forces Personal Support Agency