Exercises » 1st Trimester Fitness » Main Points & Benefits
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Main exercise points for the first trimester (first 3 months)
Nausea & blood sugar
Morning sickness can be a real show stopper when it comes to exercise. For some women it can be an all day constant nausea, not just in the morning. The theory is that it’s linked to the pregnancy HCG hormones. For some the smell or even the thought of certain foods can cause nausea. Obviously we need energy via food to sustain any activity, so try to eat small amounts of food every 2-3hrs to keep blood sugar levels stable, as low levels can add to feeling nauseous. This will also boost your own energy. Also make sure you drink enough water as you may be in danger of dehydrating. This is not the time to battle on to the gym regardless. Be sensible and listen to your body. This is generally a short phase and it will pass!
Fatigue
The huge changes in your body can result in crashing tiredness. Exercising when exhausted is counter productive and you are more likely to suffer an injury and do yourself more harm than good. So Respect your body and rest. However if you feel up to it do some short and gentle exercise sessions, you may feel it gives you more energy in the long run.
Temperature
Your internal thermostat alters due to hormonal changes and you actually sweat more easily (charming). But be careful not to overheat as you may dehydrate, feel dizzy and have poor exercise technique. Refer to the intensity scale and wear layers of light breathable clothing you can remove as you warm up. Keep the room well ventilated and drink plenty of water. Take cool down breaks within the exercise session.
Cardio respiratory system
As already explained there are massive changes so listen to your body, follow the intensity scale and be aware that your blood pressure may be lower than normal at this time so bring yourself from lying, to standing position slowly. Don’t panic if you feel slightly more breathless when exercising than normal; the hormones that cause this effect do stabilize out shortly.
Realistic expectations
Wow there are so many changes both in body and mind it can feel quite daunting; almost out of your control. Exercise is a fantastic way of naturally releasing stress and of positively doing something great for your body and your baby. It can help you re assess you whole lifestyle and make healthier choices for now and your future family. So try to embrace this as it is only 9 months out of your life. The aim is for a healthy and happy pregnancy and baby.
Benefits of exercise in the first trimester....
- Exercise increase the oxygen rich flow of blood supply to you and therefore to your developing baby via the placenta.
- It can help reduce some of those minor (yet still pretty horrid) symptoms such as constipation and haemorrhoids.
- Exercise stimulates the release of ‘happy hormones’ such as serotonin which lift our mood and help us deal with stress
- Being fit and healthy is the best possible environment for your growing baby to develop
- It can encourage us to connect with our body and positively influence other lifestyle choices that are best for both you and baby. Now is a great time to stop smoking, eat more fruit and vegetables and plan some relaxation time out!