Exercises for the First Trimester
During the beginning part of pregnancy there are very few exercises that you must avoid. Because your uterus is not very big, you do not have some of the special concerns that you will have in later parts of pregnancy and you still have a lot of mobility.
The main point to focus on would be to watch how you are exercising. Practicing good posture will help keep you and your baby safe while allowing you a good workout. Be sure to watch for signs of problems while exercising, particularly temperature- and dehydration-related concerns.
Overheating is actually a bigger hazard in early pregnancy than it is in the second and third trimester. If your body becomes too warm, so might your baby. During the first trimester, all of your baby's major organ systems are forming, making it more susceptible to minute changes in the body. This is not as much of a concern when you are an experienced exerciser.
Other than these few simple precautions, your exercise limitations in the first trimester will be the same ones you would normally avoid. Anything that your body responds negatively to while you exercise is also contraindicated.
Fact
Keeping exercise logs of your workouts is a great way to keep yourself motivated, not to mention to see how far you have come. Do not hesitate to bring your exercise logs in to show your practitioner. He or she will be glad to know you are taking such an interest in your health.
Warmups
Just as a good warmup is important during exercise prior to pregnancy, it is probably more important during pregnancy because of the physical changes that are taking place. The first trimester is an odd time because you don't really “feel” pregnant yet. Your body certainly isn't showing many outward signs of the good news, and you may find yourself forgetting that you're pregnant.
A proper warmup should last at least five to ten minutes. The goal of the warmup is to prepare your body for a workout by stretching your muscles and getting your heart pumping. The type of warmup you choose, will depend, in part, on what exercise you do. By getting into the habit of a good warmup during the first trimester, the benefits of this brief but all-important time will become even more important during the second and third trimesters of pregnancy.
Again, one of the reasons that the warmup period is so important during pregnancy is that your body is producing hormones, like relaxin, which actually make your ligaments, tendons, and joints looser. This is to aid in the birth process. For purposes of exercise, this means that you need to have extra caution about exercising and protecting these areas. A warmup is one step in this protection process.
Essential
Watch your salt intake! Do not limit your salt intake for fear of swelling; this can actually have the opposite effect. Your body needs salt. Try salting your food to taste as opposed to avoiding salt or overdoing it.
Cool-Downs
Cooling down is another important aspect of every workout. It is hard on any of us to abruptly stop one activity and begin another activity. Your body is no different in this respect. The purpose of the cool-down is to gradually reduce your heart rate back to your baseline. This time also encourages your muscles to cool down.
Use the cool-down period to lead into a brief relaxation period for your mind if this works for you. Not only will you receive the physical benefits of exercise, but the mental exercises will help place you in a greater state of relaxation. The further you are in your pregnancy the more benefit you will see from this practice.
