Exercise During Second Trimester
The second trimester will bring a variety of physical changes, including:
- increase in uterus size
- resting heart rate increase of another 3–4 beats/min
- increase in body weight of 3–5 kg
- heartburn/constipation
- leg cramps
- decreased fatigue and nausea
- increased feeling of energy
The Effect of Exercise on Your Pregnancy
When you reach this stage of your pregnancy, you will likely begin to feel better if you experienced fatigue and nausea in the first trimester. Exercising throughout this trimester can:
- decrease perceived discomfort
- keep weight gain at recommended levels
- decrease the risk of gestational diabetes
- decrease constipation
- reduce the risk of muscle cramps
- help you prepare for labour and delivery
- improve your psychological outlook and self-esteem
- help you feel better about the amazing changes your body is going through.
Safety and Comfort
Review the Exercising Safely tips on page 8 and the First Trimester ‘Safety & Comfort’ information on page 33 and use this as a guide for activity during this trimester as well. Even though you may be feeling better and more energetic, you should maintain your exercise duration and intensities. Do not increase them.
After the fourth month of pregnancy you should avoid exercising while lying on your back, since this may cause light-headedness and can interrupt blood flow to your baby. Your doctor will watch for diastasis recti (separation of the connective tissue in the abdominal muscles) during your regular check-ups. If this occurs, you will be advised if you should modify or discontinue abdominal exercises.
Remember that pregnancy affects each woman differently. If you are having trouble performing the prescribed program for this trimester, see your doctor. It may be wise for you to move on early to the third trimester program.
Nutrition and Hydration Reminders
- Fuel at regular intervals with meals and snacks to maintain a constant energy source for your developing baby and mom’s working muscles during exercise.
- Heartburn is a common discomfort during pregnancy. Eating smaller meals often helps. Not eating before lying down at bedtime may also help.
Exercise Guidelines
Review the first trimester guidelines for aerobic activity and strength training on pages 33–34. Abdominal exercise must now be done on the hands and knees or on your side. See the recommended exercises. Your uterus and breasts are growing! Be sure to wear supportive clothing that allows for heat dissipation during exercise.
Reference: GUIDE TO FITNESS During and After Pregnancy in the CF by Canadian Forces Personal Support Agency