Safe exercises during early pregnancy

Exercising is an easy way to improve mental and physical wellbeing during and after pregnancy. Low-impact exercises, such as walking, yoga, and swimming, tends to be safe at any stage

Benefits of exercise during pregnancy

Exercising is one of the best things a person can do for themselves and the baby, and advantages extend beyond the term of pregnancy. For pregnant people, regular exercise has been linked with a wide range of health benefits, including:

• reduced morning sickness

• improved sleep

• reduced stress and anxiety

• reduced fatigue

• easier childbirth

• improved ability to manage weight gain and maintain a healthy weight during and after pregnancy

Low-impact exercises are the safest during pregnancy. They are least likely to cause any complications.

A form of exercise may be harmful if it:

• places too much pressure on the uterus and fetus

• puts excessive strain on the joints, muscles, and bones

• leads to overheating

How much exercise to do

Most health authorities and agencies suggest that pregnant people get at least 20-30 minutes of moderate-intensity, low-impact exercise every day. Best exercises for the first trimester

Kegels

Kegel exercises, or pelvic floor exercises, work to strengthen muscles that support abdominal organs, including the uterus, vagina, bowels, and the bladder.

Walking

Walking on a flat, even surface is one of the most gentle, low-impact forms of exercise, making it ideal for pregnant people. Swimming and water aerobics They encourage muscle development and flexibility with a very low risk of injury. If a person is used to swimming or doing water aerobics, their usual routine will often be safe during the first trimester of pregnancy.

Yoga

Yoga allows the body to gently stretch and develop strength. It also encourages mindfulness skills that can be very helpful during labor, such as controlled breathing and meditation.