Can you exercise in the first month of pregnancy?

Find out which exercises you should avoid during the first month of pregnancy.

By: Tania Tarafdar | | Updated: July 19, 2017 9:25 am

The first month of pregnancy is a highly important month as it brings along many changes to your body. It is common to feel fatigued and nauseated during the first month which is why you may not be giving exercise so much thought. But even if you are experiencing morning sickness, moving around will help you feel a lot better. In fact, exercise during the first month of pregnancy is not only safe, but it can provide relief to discomforts associated with early pregnancy. What s more, exercise can prepare you to bear more kilos, and it is good for your sleep too. Here are a few tips from prenatal fitness expert Manisha Gogoi. Also Read - 8 Ways to reduce pregnancy swelling and puffiness

Also Read - 5 fruits that must be a part of your pregnancy diet

Which exercises should you perform during the first month of pregnancy? Also Read - Folic acid during pregnancy: You need to get the dosage right to avoid fetal brain changes

In the early stages of pregnancy, you should focus on achieving flexibility, strength and endurance which in turn will help relieve some of your discomforts. It is a good time to add low-impact exercise that you can continue as the pregnancy progresses. Include exercises such as pelvic tilts, lunges, squats, leg lifts, lifting light hand weights. Pilates can help you address two challenges that you experience during pregnancy balance and lower back pain. Also, participate in a yoga class, go for brisk walking, swimming and prenatal aerobic classes. While you exercise, make sure that you use slow, controlled movements [1]. The idea is to pay attention to your limits and avoid any falls. These 7 prenatal yoga asanas will ease your pregnancy.

How much should you exercise?

Exercise 20 to 30 minutes each day, three to five times a week.

Which exercises should you avoid during the first month of pregnancy?

In the first month of pregnancy, you need to avoid activities that put undue strain on your pelvic floor muscles, uterine ligaments and lower back. So do not perform any exercise that includes bouncy or jerky movements, such as burpees and jump ropes.

Guidelines to follow:

Always dress in loose fitted, comfortable clothing while you exercise.

Make sure that you drink a lot of water before, during and after exercise to keep yourself hydrated.

Be sure to keep your blood sugar levels elevated by including a lot of protein and whole grains in your diet.

Wait for at least two hours after eating a meal to exercise.

Make sure that you talk to your doctor before you start anything new. Also, follow these first trimester dos and don’ts.

Reference:

Evenson, K. R., Barakat, R., Brown, W. J., Dargent-Molina, P., Haruna, M., Mikkelsen, E. M., Yeo, S. (2014). Guidelines for Physical Activity during Pregnancy: Comparisons From Around the World. American Journal of Lifestyle Medicine, 8(2), 102 121. http://doi.org/10.1177/1559827613498204

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Published : July 17, 2017 4:16 pm | Updated:July 19, 2017 9:25 am

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