Pregnancy is a wonderful journey that can bring numerous changes to a woman’s body. However, it is important to maintain a healthy lifestyle and exercise regularly during pregnancy. Doing exercise during pregnancy helps manage weight gain, improves overall health, and even reduces the risk of complications during pregnancy and childbirth.

Here are some of the best exercises to perform during each trimester of pregnancy.

  • Exercise in First Trimester

During the first trimester, listening to your body and avoiding exercises that can strain the body is crucial. Brisk walking, light jogging, swimming, and low-impact aerobics are good options.

Exercise in the first trimester helps in improving cardiovascular health and maintaining a healthy weight. However, it is important to avoid any high-impact exercises or movements that can cause abdominal trauma.

  • Exercise in Second Trimester

The second trimester is a crucial period, and it is important to stay active and maintain good posture. Walking, swimming, stationary cycling, and prenatal yoga are excellent exercises in the second semester that can help in strengthening the pelvic floor muscles and improve flexibility and balance.

However, avoiding any exercises that require lying flat on the back, involving deep twisting movements, or putting much pressure on your stomach is essential.

Additionally, expectant parents may also consider stem cell preservation during the second trimester. Stem cells have the potential to treat a wide range of medical conditions, and preserving them from the umbilical cord blood or tissue of a newborn can provide a valuable resource for future medical needs. Many companies offer cord blood banking services one of them is Cryoviva Biotech, and it is recommended to research and discuss this option with a healthcare provider to determine if it is right for you.

  • Exercise in Third Trimester

During the third trimester, the focus should be on exercises that help prepare the body for labor and delivery. Prenatal yoga in third trimester, walking, and swimming are among the great options that can help strengthen the abdominal muscles, reduce stress, and improve circulation. However, avoiding any exercises in the third semester that can cause excessive strain on the joints and muscles is important.

Benefits of Exercising During Pregnancy

There are numerous benefits of exercise during pregnancy. Some of them are:

Reduces the Risk of Complications:

Regular exercise during pregnancy can help reduce the risk of gestational diabetes, preeclampsia, and preterm labor which are some common problems during pregnancies.

Improves Overall Health:

Exercise can help manage weight gain, improve cardiovascular health, and reduce the risk of developing postpartum depression.

Improves the Quality of Sleep:

Regular exercise can help improve the quality of sleep and reduce the risk of common disorders during pregnancy. Helps in Preparing the Body for Labor and Delivery: Exercises like prenatal yoga and pelvic floor exercises can help strengthen the muscles required for labor and delivery.

Recommended Exercises During Pregnancy

Here are some of the exercises that are recommended during pregnancy:

  • Walking

Walking is a low-impact exercise that can be performed throughout pregnancy. It helps in improving cardiovascular health and maintaining a healthy weight.

  • Swimming

Swimming is a great exercise that helps improve overall fitness and reduces joint stress.

  • Prenatal Yoga

Prenatal yoga is an excellent exercise that can help improve flexibility, reduce stress, and prepare the body for labor and delivery.

  • Pelvic Floor Exercises

Pelvic floor exercises are crucial during pregnancy as they help strengthen the pelvic muscles. Strong pelvic muscles ensure less pain during delivery.

To-do List in Pre-Pregnancy

If you are planning to get pregnant, preparing your body for pregnancy is important. Here are some things you can do before getting pregnant:

  • Maintain a Healthy Weight

Maintaining a healthy weight is crucial before getting pregnant, as excessive weight gain can increase the risk of complications during pregnancy.

  • Quit Smoking

Smoking can increase the risk of complications during pregnancy, and it is important to quit smoking before getting pregnant.

  • Take Folic Acid

Folic acid is essential for the baby’s development, and it is important to start taking folic acid before getting pregnant.

Use of EDD Calculator during pregnancy

An EDD Calculator (Estimated Due Date) can help you determine your baby’s due date. The due date is calculated based on the first day of the woman’s last menstrual period. It is important to know your due date as it can help you plan for your baby’s arrival and ensure that you receive proper prenatal care.

Finial Words

Exercising during pregnancy is important for maintaining good health and reducing the risk of complications. It is important to choose exercises that are safe and suitable for each trimester of pregnancy. Walking, swimming, prenatal yoga, and pelvic floor workout are the recommended exercises during pregnancy.