The First Trimester: Exercise
If you have no medical problems with your pregnancy, regular physical activity (30 minutes per day, most days of the week), can help you have a more comfortable pregnancy and labor. It also helps to lower your risk for having pregnancy problems like high blood pressure and gestational diabetes. And you will have an easier time getting back into a healthy body shape and weight after the birth. Normal, low-impact activities, like walking and swimming, that don't involve a lot of bouncing, stretching your muscles to their greatest extent, or deeply bending your joints, are good for you. Because your connective tissues stretch much more easily during pregnancy, high impact or high resistance exercises that involve a lot of bouncing and extreme muscle stretching can increase your risk of joint injury. If you haven't exercised regularly before becoming pregnant, you can still begin an exercise program. Just start slowly and progress gradually. Talk with your health care provider first about what types of exercise or activities are best for you.
One type of exercise that can help your muscles prepare for delivery, help support your uterus during pregnancy, and help you to control your urine are pelvic floor exercises (also called Kegel exercises). Pelvic muscles are the same ones you use to stop and start your flow of urine. You can do this exercise standing, sitting, or lying down. To do this exercise: tighten the pelvic floor muscles for five seconds, then relax. Repeat 10 times. You can also talk with your health care provider about how to do this exercise.
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Changes in Your Body
Caring For Yourself
Prenatal Care
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