When a woman conceives, the first three months are very delicate. During this period, the pregnant woman is prohibited from bending, walking fast or lifting any heavy objects. There is a higher risk of miscarriage in the first trimester of pregnancy, hence more caution is taken at this time.
Exercising is also very important during pregnancy because it helps in the development of the baby and also provides relief during labor pain. However, exercise is prohibited in the first three months. In this article we will talk about which exercises are safe to do in the initial days of pregnancy.
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What to avoid in the 1st trimester of pregnancy?
How long should one exercise?
According to the Center for Disease Control and Prevention, a pregnant woman should do low impact exercise for about 150 minutes a week. Some pregnant women can also exercise for 10 to 20 minutes a day.
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Exercises for the first trimester
An article published in the website of Tri City Medical Center states that walking is one of the best cardiovascular activities for a pregnant woman. For this, wear comfortable shoes and go out for a walk. This will increase your physical capacity and your heart will also become stronger.
Can you go swimming during pregnancy?
You can go swimming during these days. This is a safe full body exercise. This can reduce swelling of hands, heels and feet. This low impact workout is great for women who suffer from lower back pain. You can also start swimming on the advice of your doctor.
Will yoga be good during pregnancy?
You can do yoga to tone your muscles and increase flexibility in the body without putting pressure on weak joints. You should not do yoga while lying on your back because this will put pressure on the vena cava and due to this you may complain of shortness of breath, dizziness and nausea. You can do meditation, breathing exercises etc. This not only keeps health good but also gives peace to the mind.
Can I do Pilates or not?
According to Medical News Today, Pilates improves core strength and balance. This provides relief from back pain caused due to weight gain during pregnancy. In the beginning you should do Pilates for 5 to 10 minutes only and after that gradually increase the time to 30 to 60 minutes. Many yoga studios also offer Pilates classes to pregnant women. You can do Pilates here under the supervision of a professional.