Movement through each trimester
Keeping your body moving through pregnancy has been shown to have many benefits such as lowering the incidence of excessive gestational weight gain, gestational diabetes mellitus, gestational hypertension, preterm birth, cesarian birth, and lower birth weight.
The goal is to be active 150 minutes per week is which can be broken into smaller sessions- for example, 30 minutes per day for five days each week.
Pregnant women who were sedentary before pregnancy should follow a more gradual progression of exercise starting at 50% of their capacity. Although an upper level of safe exercise intensity has not been established, women who were regular exercisers before pregnancy and who have uncomplicated, healthy pregnancies should be able to engage in high-intensity exercise programs, such as jogging and aerobics with no adverse effects. High-intensity or prolonged exercise in excess of 45 minutes can lead to hypoglycemia; therefore, adequate caloric intake before exercise, or limiting the intensity or length of the exercise session, is essential to minimize this risk.
absolute CONTRAINDICATIONS to EXERCISE:
Ruptured membrane
PERSISTENT second or third trimester bleeding
placenta previa
preclampsia
incompetent cervix
Intrauterine growth restriction
high-order pregnancy
uncontrolled type i diabetes, hypertension, or thyroid disease
Relative CONTRAINDICATIONS to EXERCISE:
history of spontaneous abortion or premature labour
mild/moderate cardiovascular or respiratory disease
anemia or iron DEFICIENCY
malnutrition
twin pregnancy after 28th week
other medical conditions
First Trimester:
During the first trimester, there is a lot going on in the body. Your blood vessels dilate, your hormones are changing, you feel nauseous… all of these factors make it difficult to fit in exercise. Here are some way to modify your exercise routine.
Decrease the volume
You may still choose to exercise the same number of days per week but might reduce the volume by decreases your number of sets or repetitions or increase rest time. If you are feeling extremely fatigued, listen to your body and adapt.
Build Awareness to the Pelvic Floor Right Away
Build that connection early and learn how to strengthen your pelvic floor muscles.
Be Patient
Symptoms during early pregnancy are very common and it is important to be patient and kind to your body. This is temporary, and if you need to skip a workout, don’t be too hard on yourself.
Second Trimester
During the second trimester, shift your focus to strengthening the pelvic girdle, including the glutes, adductors and core, to help maintain overall stability and prepare for labor.
Reduce High-Impact Exercises
Pay attention to any signs or symptoms your body gives you when you perform high impact activities like jumping or running. If there is incontinence, it may be time to modify.
Core Exercise Modifications
Certain exercises like crunches or sit ups may lead to coning when there is too much abdominal pressure that the muscles and ligaments can’t control. This shows up as A TRIANGLE OR BULDGE IN YOUR ABDOMEN. Note when these occur, and modify or eliminate when necessary.
Focus on Your Breath
Avoid holding your breath or bearing down when you are lifting and instead exhale during the hardest part of movements.
Pelvic floor Strengthening Exercises
Glute Bridge
Bird Dogs
Clamshells
Supine Toe Taps
Seated Straight leg lifts
Third Trimester
As the end of pregnancy approaches, focus on hip openers and stretching to relieve any symptoms, and relax the body as you prepare for labor. Studies show that breathwork and relaxation techniques prior to labor can promote blood flow, reduce muscle tension, and help labor progress while managing pain so breathing exercises are key here.
Hip Stability
The third trimester is when common pelvic pains start to occur. Working on hip stability can help alleviate this.
Add in Stress Reducing Activities
Consider meditation, yoga, or more slow stretching activities focussing on diaphragmatic breathing to lengthen the pelvic floor.
Reduce Overhead Movements
Like core exercises, pay attention to coning in the abdomen and modify if needed.