I never exercised during my pregnancy, and after reading an article by Ralph Roberts a fitness expert, I almost wish I had had this information at the time.
He dwells on the importance of a workout and how it makes it easy to strengthen your whole body, by following a few simple regimen in the comfort of your home.
The first trimester marks a time when the body is getting adjusted to your new body. Nausea and fatigue are common. Take it easy to start with and build only when you feel like it.
- Start or maintain your aerobic fitness. Walking and swimming are two aerobic exercises that are generally safe in any trimester of pregnancy. High-impact aerobics, like running or jumping, can increase the risk of miscarriage, especially during the first trimester.
- Work on your pelvic floor. The pelvic floor runs from the pubic bone to the base of the spine. This floor helps control the bladder and keeps the uterus in its proper location during pregnancy. Simple Kegel exercises can strengthen this floor.
- Incorporate strength training into your routine. You will be using a lot of muscles during labor and delivery. Strength training is good preparation for it. But take it easy!
The second trimester is often the most enjoyable for women as they are past most of the nausea and the fatigue has begun to fade.
- Continue your aerobic training. Walking remains an excellent exercise during the second trimester. It helps you stay fit and healthy. Water exercises geared toward pregnant women are also great alternatives.
- Add stretching to your workout, if you haven’t already. A gentle yoga workout designed for pregnant women will help you maintain your flexibility, even as your body begins to make dramatic changes.
- Keep up with strength training. Make any adjustments recommended by your doctor or trainer.
The most growth is going to occur during the third trimester. Major changes in the body mean major changes to your workout routine.
- Start breaking your aerobic exercise into shorter intervals. Instead of taking a 30-minute walk, try two 15-minute walks instead.
- Continue stretching and strength exercise. This is the time when an experienced personal trainer can help. He or she can show you exercises specially geared for labor and delivery preparation.