Fitness and exercise in the first trimester of pregnancy

Fitness and exercise in the first trimester of pregnancy - without fanaticism
Relaxation

Fitness and exercise in the first trimester of pregnancy Physical exercise is good, regardless of whether you are trying to get pregnant How to Get Pregnant: Recommendations to help Or already are in the third trimester of pregnancy. Fitness and exercise in the first trimester of pregnancy bring a lot of benefits - from better sleep and ending with delivery of relief in the future.

If you are just starting to engage in exercises, the most important thing - do it slowly and regularly. You need to warm up, exercise, stop if you feel pain or shortness of breath and slow down before you finish the job. It is always good to consult a doctor before you start doing exercise, or if you want to continue or change your exercise program during pregnancy exercise during pregnancy .

In the first trimester, your body still looks the same as before, but it still takes a lot of small changes. Many women do not feel much change, at least at the beginning of pregnancy, and the risk for the child is small, so it's the perfect time to keep or change their exercise, and to think about the benefits of exercise. During the lessons produced endorphins, allowing you to feel better, and helping to get back to his former shape after childbirth.

What kind of exercise should be avoided during pregnancy

During pregnancy, you need to give up those types of exercises that put you at higher risk of injury: skiing from the mountain, horseback riding, mountain climbing, as well as contact sports such as football and basketball. Playing tennis is not worth it, because you can get injured because the ball or sudden movements.

How to avoid overheating

Pregnant women, it is important to avoid overheating. Studies show that when a woman's body temperature increases by one degree, the major blood vessels to dilate, to get rid of excess heat, which can lead to an outflow of blood from the uterus and does not provide enough blood for the baby. Although there is no obvious evidence that overheating causes birth defects in humans, laboratory animals it happens. Therefore, the majority of doctors in any case recommends to avoid overheating.

Here are some tips to help avoid overheating during exercise:

Do not engage in conditions of extreme heat or high humidity;
Do not use the sauna or jacuzzi;
Wear loose clothing and engaged in well-ventilated areas;
End the occupation before overheat;
For each hour of class drink at least two glasses of water.

Disturbing signs

If, during the lesson, you will feel one of the following symptoms, stop exercising immediately:

dizziness;
nausea;
blurred vision;
weakness;
heart palpitations;
vaginal bleeding;
fight;
pain in the back or pubic hair;
unusual slowing or absence of fetal movement.

If these symptoms persist, particularly vaginal bleeding or cramping, consult a doctor.

What exercises are suitable for the first trimester

Aerobics, yoga and relaxation, Kegel exercises, as well as training in the gym can be safe in the first trimester of pregnancy.

Aerobic exercise

Aerobic exercise - any exercise is accelerating respiration and heart rate, such as brisk walking or swimming. Aerobic exercise can:

improve the supply of oxygen to the fetus;
improve blood flow to the fetus;
prevent problems of venous insufficiency, such as hemorrhoids, fluid retention and varicose veins;
increase the strength and endurance of muscles that can prevent back pain and ease childbirth;
help control blood sugar and reduce the risk of gestational diabetes;
burn calories, so you are not overweight;
improve sleep, mood and confidence.

To derive maximum benefit from aerobic exercise, you need to deal with 20 to 30 minutes several times a week.

Walk

Walking - this is a good exercise, which is a small risk. Always wear suitable footwear that provides good support. Pay attention to the weather, and do not overheat, walking for too long in hot or humid weather.

Sailing

Swimming - is also a good exercise for pregnant women. It provides a load on the cardiovascular system, stretches and tones the muscles, and it all happens in the water, minimizing stress joints. During the first trimester of swimming lessons at least 20 minutes three times a week will help you stay in good shape.

Kegel exercises

Kegel exercises are recommended for all women, and especially useful during pregnancy. By strengthening and toning the pelvic floor muscles, Kegel exercises Kegel exercises: why should they perform help prepare the muscles for birth stress, and after giving birth - to return to the previous form.

Localization and contraction of the muscles of the pelvic floor

Find your pelvic floor muscles and train them properly is not always easy. The pelvic floor muscles - those muscles that you cut when trying to hold urine, and can be determined by stopping the flow of urine during urination. It would be good to consult a doctor or nurse to make sure that you cut the desired muscle.