The pregnancy journey begins

The Pregnancy Journey Begins

How your body changes in the first trimester...

Overview

(weeks 1 - 12)

You begin the awesome journey to motherhood. Practically every system is affected, including your mind, body and spirit.

There are few outward changes at this stage. However it is from within that major changes are happening and it is nothing short of miraculous!

Virtually every major body sysyem is affected including your cardio vascular, respiratory and muscular skeletal system. Most of these changes are driven by the huge wave of hormones now sweeping through your body signalling all these changes.

Without getting too 'medical' the following are some of the awesome things going on in your body in the first trimester of pregnancy. It's truly fascinating that your body automatically adapts to ensure the best possible support system for your baby to develop and grow. Most of these changes are also mechaninisms to protect the well being of the baby; so if push came to shove (maybe not the best saying at this time!!) .... the baby would be priority. Super clever!

The placenta

The development of the placenta is the single biggest change at this time. It is the baby's 'superstore' where it gets all it's nutrients and oxygen via your blood stream. These cross the placenta and travel down the umbilical cord artery to be delivered to your baby. Carbon dioxide then travels back from the baby via the umbilical vein and is breathed out via your respiratory system. It's technically known as 'gaseous exchange' and the body designs the baby's blood to have a higher PH and to be able to carry more red blood cells than we can to enable a better gaseous exchange. Belts and braces.

The placenta is your baby’s main source of nourishment for growth and therefore anything that can promote the healthiest possible placental function has to be a huge benefit. In other words the healthier and more efficient your cardiovascular system is, the more likely it is to drive oxygen and nutrient rich blood to benefit the function of the placenta and your baby. And as research shows the best possible way to builds a strong, efficient and healthy cardio vascular system is with cardio vascular exercise.

More oxygen

Your total blood volume increases (by a whopping 12 to 13 pints) to be able to carry more oxygen rich red blood cells. As we know from the above, your baby is reliant on your blood to supply it with nutrients and oxygen to grow. To accomodate these extra pints your blood vessels have to expand else they woulds 'pop' under the pressure (that or your blood pressure would go sky high). So the body cleverly releases a hormone called progesterone which relaxes the smooth muscle in your blood vessels, they widen and your blood pressure remains normal. Although sometimes the body doen't quite 'fine tune' perfectly and some women find their blood pressure drops to a low level which makes them feel faint and dizzy (known as vascular underfill). Thankfully it normally stabilises after the first trimester. But take care if you suddenly jump up from a lying down position as you'll be likely to crash out in a faint so slowly does it.

Another way to get more oxygen into your body is to encourage you to breathe in more.... and fantastically that is what happens. Your respiratory rate and depth increases and you take on board about 20% more oxygen.

How...?? Well the hormone progesterone alters the trigger switch in your brain which is stimulated by carbon dioxide levels. So your breathing rate increases and hey ho so does your oxygen (which we know then gets transported in your blood to the placenta and your baby.... Bingo!!) So be reasurred that you've not become super unfit or suddenly out of condition overnight. No need to panic or be dissillusioned that you're too unfit to exercise. Quite the opposite as cardio exercise is going to increase you ability to breathe in and deliver oxygen around your body for use as energy for you and your developing baby. A win win situation!

Wonders of early pregnancy!

Pregnancy can offer several 'unpleasant' symptoms that may make it difficult to get out of bed let alone rush to the gym! Nausea, sickness, crashing tiredness, emotional turmoil, dizziness, flushes, forgetfulness and total fatigue to name but a few. But all of these are a reflection of the prolific changes going on in your pregnant body. Try to embrace the 'wonder' of them!

So just go with the flow, listen to your body and take time to nurture and nourish you.

Care & Caution for pregnancy

Exercise is highly beneficial in pregnancy; however there are certain medical and pregnancy conditions

which must be considered for the well being of both mother and baby.

Before Starting Exercises

We advise all women to speak to your health care practitioner before embarking on any exercise program in pregnancy;

but it is particularly essential if you have any of the following conditions that you consult your GP or Midwife as exercise may be contra indicated.

•History of miscarriage
•Medical problems such as diabetes, kidney disorder and or respiratory problems
•History of cardiac disease
•High blood pressure
•Medication which alters blood flow or cardiac output
•History or present joint problems
•Anaemia
•Poor general health and immunity problems
•Expecting twins
•IVF conception
•History of premature labour
•Incompetent cervix

However some complications may not happen immediately but only happen as you progress through your pregnancy.

Therefore it is very important after each check up with your midwife/ GP that you re read the ‘Care & Caution' section again

to check that it is still safe to exercise.

Stop Exercise & seek medical advice if:

If any of the following conditions, complications or changes arises at any time during your pregnancy

then we strongly advise you to immediately stop all exercise and seek the advice of your medical practitioner:

•Any vaginal bleeding
•High blood pressure
•Prolonged headaches and/ or ‘flashing' lights in your vision
•Anaemia or severe fatigue
•Any infection or high temperature and fever
•Leak of fluid which may be rupture of membranes
•Urinary incontinence
•Baby has been medically confirmed to be small for dates (IUGR)
•Placenta praevia has been diagnosed
•Swelling, pain & redness in calf (DVT)
•Fainting and dizzy spells
•Any abdominal pains and/ or painful tightening

So before you head out the door sprinting to the gym do consider the following wisdom....

•Was exercise a regular activity in your life before pregnancy or are you new to fitness? For beginners it's never too late to start; but embark on a non impact beginner level and stick with this level throughout your pregnancy. Keen is good but know your limits
•Remember every woman's pregnancy is different and changes through the9 months. You are likely to have ‘energetic' periods and also ‘exhausted/ fed up' times. So you need to be flexible to your exercise goals; and not a slave to a rigid training regime.
•The most important wisdom is to "listen to your body"

Next main points & benefits of exercise in the first trimester of pregnancy page ....

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