Congratulations on entering this phase of motherhood! (Even though you might be feeling pretty crummy at this point). The first trimester is an exciting time filled with wonder and anticipation – and a lot of “I feel like shit” moments. But don’t worry, those moments won’t last. Amidst the physical and emotional changes, it’s natural to wonder how exercise fits this equation. Well, here’s some great news: for many expectant mothers, the first trimester doesn’t typically require significant modifications to their workout routines. Let’s delve into why that is and how you can continue to embrace the benefits of exercise during this crucial stage of pregnancy.
Trust Your Body’s Wisdom:
During the first trimester, your body undergoes several transformations to accommodate the growing life inside you. While listening to your body is essential, it’s equally important to trust its wisdom. In most cases, you can continue your regular exercise routine during this period without major modifications. However, consulting with your healthcare provider before starting or continuing any exercise program is always a good idea. And, if you feel like something doesn’t feel right, or you’re worried, it’s definitely OK to find a variation of an exercise, or even drop your weight and increase reps. This will allow you to still get enough volume while decreasing any chance of injury
Cardiovascular Activities:
Engaging in cardiovascular exercises during the first trimester not only helps maintain your fitness level but also enhances overall well-being. Activities like brisk walking, swimming, stationary cycling, or low-impact aerobics can be safely pursued. Be mindful of your heart rate and maintain a comfortable level without pushing yourself excessively. Doing a little bit every day can also keep your mental health in check, just note that these particular activities can make your sugar levels drop especially early in the first trimester, so be sure to carry low snacks at all times.
Strength Training:
Strength training is an excellent way to maintain muscle tone and prepare your body for the changes ahead. As long as you adopt a few modifications, you can continue your strength training routine during the first trimester. Focus on exercises that target major muscle groups while avoiding excessive strain on your core. If your overall training age is relatively high (meaning you’ve been training for many years and are no newbie to bodybuilding) you may not need to make any modifications, especially in the beginning stages of the 1st trimester.
However, listen to your body and if something doesn’t feel right, or you’re worried, modifications are always a safer bet. Opt for lower weights, increase repetitions, and prioritize maintaining proper form to minimize the risk of injury. This will allow you to keep your volume in a good place still while decreasing the risk of injury. During the 1st trimester, I was so nauseous, and I was also struggling with mental health and depression, and I was traveling A LOT so my workouts were not very consistent. I also noticed my energy levels were not up to par, so I modified my workouts right off the bat by dropping my weights and increasing my reps. This helped me avoid injury while keeping my overall volume in a good place.
If you’re an avid gym go-er like me, I think it’s also important to mention that, unlike your training goals when you’re not pregnant, when you ARE pregnant, you’re goal is no longer to continue progressing in the same way. The focus is more on maintaining your overall fitness rather than hitting new PRs.
Flexibility, Stretching, and Mobility:
Maintaining flexibility and suppleness is essential during pregnancy. Incorporating stretching exercises into your routine helps alleviate muscle tension, supports good posture, and enhances overall comfort. Gentle yoga or prenatal-specific stretching exercises can be incredibly beneficial, provided you avoid deep twists, intense backbends, and positions that put pressure on your abdomen. Also, making mobility a priority can support your strength workouts to prevent the risk of injury.
Stay Hydrated and Listen to Your Body:
Hydration is vital during any workout, but even more so during pregnancy. Ensure you drink plenty of water before, during, and after exercise to stay adequately hydrated. Additionally, always listen to your body’s cues. If you feel lightheaded, fatigued, or experience any pain or discomfort, it’s essential to take a break, modify your intensity, or consult your healthcare provider. It’s also a good idea to avoid excessive heat while working out.
As you embark on the first trimester of your pregnancy, remember that staying active and fit is generally encouraged unless otherwise advised by your healthcare provider. By trusting your body’s wisdom and making minor adjustments, you can continue to enjoy the benefits of exercise throughout this special journey. Always prioritize your health, be attentive to your body’s signals, and seek professional guidance whenever necessary. Happy and safe workouts as you embrace this beautiful chapter of your life!
If you’re looking for specific workouts and exercise inspo when pregnant, check out Thrive. Thrive is my special community where we connect weekly and I post videos along with a library of resources and workouts to help you along your journey with diabetes.
***Disclaimer: The information provided in this blog is for general purposes only and should not replace the advice of a qualified healthcare professional. Always consult with your healthcare provider before starting or continuing any exercise program during pregnancy.***
