If you worked out regularly before you got pregnant, you may be wondering if you need to cut back on your gym time now. Or maybe you've heard about the benefits of exercising during pregnancy and are wondering if you should start. You should talk to your doctor to make sure it's safe for you to exercise. However, in most cases, exercising during pregnancy will benefit you and your baby.
Benefits of exercise in early pregnancy
Regular exercise during your first trimester sets you up for an easier, healthier pregnancy and delivery. It also sets your baby up for a healthy lifestyle. Some of the rewards of exercising during pregnancy include:
Decreased risk of some complications
Women who exercise during pregnancy are less likely to have some complications of pregnancy, including:
- Gestational diabetes
- Excessive weight gain
- Preterm birth
- C-section
- Gestational hypertension, which is high blood pressure in pregnancy
- Preeclampsia
Improved mood
Exercising during pregnancy has been associated with many psychological benefits. Women reported fewer negative feelings, improvements in general mood, less depression, and increased self-esteem when exercising. They also reported less pain during childbirth.
Starting early in pregnancy, many women start having problems sleeping. Moderate exercise during pregnancy may help you sleep longer. If you've been tossing and turning at night, your sleep will continue to improve over time as you continue to exercise.
Healthy weight gain
It probably comes as no surprise that women who exercise during pregnancy are less likely to gain too much weight. Specifically, exercising 3 times weekly for 30 to 45 minutes has been shown to help decrease excessive weight gain during pregnancy.
Best exercises for the first trimester
While there are some types of exercises you should avoid during pregnancy, there are many safe activities to choose from. In most cases, you can continue with exercises you enjoyed before pregnancy. Aim for at least 150 minutes of moderate-intensity exercise weekly. If you haven't been exercising, you may need to start slow and work up to 30 minutes daily, 5 days per week.
The following types of exercise have been studied extensively and found to be safe and beneficial:
- Walking
- Riding a stationary bike
- Aerobic exercise
- Dancing
- Resistance exercises such as weights and elastic bands
- Stretching exercises
- Water aerobics
What exercises should you avoid during early pregnancy?
Check with your doctor if you have doubts about the safety of your workout routine. In general, avoid the following types of exercise during pregnancy:
- Contact sports that may cause you to get hit in the stomach
- Any exercise lying flat on your back after the first trimester
- Exercises that cause you to hit the water with a lot of force such as surfing, skiing, or diving
- Sky diving
- Scuba diving
- Exercising at high altitude if you aren't used to it
- Hot yoga or other exercises that increase your body temperature too much
- Exercising on hot, humid days
- Activities with a lot of jerking, bouncing movements that may cause you to fall
SLIDESHOW
16 Early Signs & Symptoms of Pregnancy: Could You Be Pregnant? See SlideshowShould you change your workout routine during pregnancy?
Your body is changing a lot during pregnancy. You may need to modify your workouts to accommodate the following differences:
Joints
Your ligaments and joints are not as stable during pregnancy. The hormones you produce during pregnancy relax them, so you're more likely to have an injury. Avoid high-impact activities.
Balance
As your pregnancy progresses, the increased weight shifts your center of gravity. Because you're not as stable, you're more prone to lose your balance and fall.
During pregnancy your need for oxygen increases. When you exercise, oxygen goes to your muscles and away from other parts of your body. This may mean it's harder for you to do strenuous exercise.
Warning signs during exercise
Make sure you drink plenty of water while you're exercising. Pay attention to how you feel while you're exercising. If you have any of the following symptoms, stop exercising and call your doctor:
- Chest pain
- Fast heartbeat
- Trouble breathing
- Dizziness or fainting
- Headache
- Vaginal bleeding or leaking fluid
- Muscle weakness or trouble walking
- Swelling in your lower legs
- Regular, painful contractions
- No movement from your baby
When to avoid exercise
Exercising during pregnancy isn't safe for all women. There are some conditions that may make exercise unsafe for you, including:
- Preterm labor
- Ruptured membranes
- Vaginal bleeding
- Being pregnant with multiple babies and having risks for preterm labor
- Preeclampsia
- Gestational hypertension
- Cervical insufficiency, which is when your cervix opens too early
- Severe anemia
- Certain heart or lung conditions
- Placenta previa, which is when your placenta covers part of your cervix
Health News
- Kids With ADHD, Behavior Issues Have Poorer Trajectories as Adults
- Women's Gymnastics Brings High Risk for Concussion
- Longer Breastfeeding in Infancy, Better School Grades for Kids?
- Gene-Targeted Drug Tagrisso Cuts Death Rate in Half for Patients With Early-Stage Lung Cancer
- As Medical Debt Rises, So Do Cancer Death Rates
More Health News »
Health Solutions From Our Sponsors
Australian Journal of Primary Health: "Exercise in Pregnancy: Psychological Benefits."
Behavioral Sleep Medicine: "Exercise during early pregnancy is associated with greater sleep continuity."
March of Dimes: "Exercise During Pregnancy."
Medicine: "Impact of exercise on maternal gestational weight gain."
Top OK to Exercise Workout First Trimester Pregnancy Related Articles
Can You Travel in the First Trimester of Pregnancy?
What to know about traveling in your first trimester of pregnancy. Learn the risks of traveling while pregnant and considerations for travel during pregnancy.
What Are the Do's and Don'ts During the First Trimester of Pregnancy?
The first trimester of your pregnancy is the first twelve weeks that you're pregnant. The do's during the first trimester of pregnancy include getting prenatal care and maintaining your health, rest and mental health; the don't include drinking alcohol, smoking, using drugs, eating dangerous foods and engaging in risky behaviors.16 Early Signs & Symptoms of Pregnancy: Could You Be Pregnant?
What are the early signs and symptoms of pregnancy? Can you know before your missed period? Read about nausea and vomiting (morning sickness), bloating, tender breasts, and more. Explore first trimester symptoms of pregnancy and learn what week pregnancy symptoms start.
Am I Pregnant Quiz
What are early pregnancy symptoms? In some women, symptoms range from a missed period to feeling lightheaded. Others may experience typical "morning sickness" and food cravings. Could you be pregnant? Take the quiz!
Exercise & Pregnancy
Pregnancy exercises and workouts for moms-to-be include Kegel exercises and prenatal yoga. A prenatal workout is an important part of healthy living. Try these safe exercises for pregnancy.
What Foods Should Be Avoided During the First Trimester of Pregnancy?
The first trimester is the first 3 months of your pregnancy. Foods to avoid during the third trimester of pregnancy include raw or undercooked seafood; seafood containing mercury; raw or undercooked eggs; unpasteurized milk or other dairy products; raw sprouts and unwashed vegetables and fruits.
Is It Normal to Lose Appetite in 2nd Trimester Pregnancy?
What to know about losing your appetite in pregnancy. Learn about the risks and how you can make sure you're eating a healthy diet.
Pregnancy Myths and Facts Quiz
Being pregnant is a delicate time for both mother and baby. Take this pregnancy myths and facts quiz to separate the myths and facts about being pregnant, and learn the truth behind healthy pregnancies!
Pregnancy Planning (Tips)
Pregnancy planning is an important step in preparation for starting or expanding a family. Planning for a pregnancy includes taking prenatal vitamins, eating healthy for you and your baby, disease prevention (for both parents and baby) to prevent birth defects and infections, avoiding certain medications that may be harmful to your baby, how much weight gain is healthy exercise safety and pregnancy, travel during pregnancy.
Bleeding During Pregnancy (First Trimester)
Bleeding during pregnancy is never normal. Causes of bleeding during the first trimester of a pregnancy may be caused by implantation bleeding, ectopic or tubal pregnancy, subchorionic hemorrhaging, infections, and miscarriage. Bleeding during the second and third trimesters of pregnancy can be caused by a variety of factors.
Pregnancy Diet (Menu Plans)
When a woman is pregnant, she needs more vitamins, minerals, and other foods in her diet to stay healthy and deliver a healthy baby. A healthy pregnancy diet menu plan should consist of lots of fruits, vegetables, lean meats (unless you are vegan or vegetarian), and dairy. Examples of healthy pregnancy diet meal plans include holistic pregnancy diet, vegan or vegetarian diet, and low-carb diets. Begin your healthy eating plan around three months before you begin trying to conceive, and follow the same eating plan until after you have stopped breastfeeding. If you are overweight or obese, being pregnant is not the right time to try to lose weight. Discuss your options with your health care professional.
What Foods Should I Eat During My First Trimester of Pregnancy?
What to know about diet during the first trimester. Learn more about how to protect and fuel your body and baby during this exciting time.
Stages of Pregnancy: Week by Week
See pictures on the various stages of pregnancy. See and learn what changes a woman's body goes through and view fetal images of how her baby grows during the 1st, 2nd and 3rd trimesters.
What Does Early Pregnancy Cramping Feel Like?
Many people experience cramping early in their pregnancy. Learn the signs of cramping, what causes it, when to see a doctor, and what you can do to treat it. The first week of the pregnancy is when the egg has been released from the ovum, the egg then combines with sperm and conception occurs. Progesterone and estrogen hormones, which are a part of the normal menstrual cycle, rise dramatically. A new hormone called human chorionic gonadotropin (hCG) begins to be produced as well.
Which Trimester Do You Gain the Most Weight During Pregnancy?
You don't need to gain much weight during the first trimester, however, during the second and third trimesters your weight gain should be pretty steady.
Why Am I Having Menstrual Cramps but No Period?
Menstrual cramps may happen even without a period. Learn more about menstrual cramps without a period, when they can happen, what causes them, and what to watch out for. Menstrual cramps are a type of abdominal pain women get when they have their period. Menstrual cramps may occur after running due to dehydration, gastrointestinal problems, hypothyroidism and pregnancy.