Download
1 / 4
40 likes | 156 Views
Physical fitness and regular exercising is of utmost importance during pregnancy, for both, mom-to-be and her little one’s good health. Here’s your 1st three months or 1st trimester’s week-by-week guide on staying fit and healthy.
E N D
Levels of Physical Fitness in your 1st Trimester Physical fitness and regular exercising is of utmost importance during pregnancy, for both, mom-to-be and her little one’s good health. Here’s your 1st three months or 1st trimester’s week-by-week guide on staying fit and healthy! Just make sure you get a thumbs-up from your Physiotherapist on your chosen workout and don’t overdo it. Moderation is the key! Week 1 & 2: Begin an exercise program Brining about an exercise routine in the beginning phase of your pregnancy is beneficial as your body movements will only get difficult in the 2nd and 3rd trimester. Consult a quality medical care and only then choose to do aerobics, yoga, jogging or brisk walking, (walking and swimming is advisable not ballistics
one) whichever is the best for you! Women with pregnancy complications or a history of miscarriage should avoid weightlifting during pregnancy. For those with healthy pregnancies, lifting weights for muscle toning and strengthening can have many benefits during pregnancy, delivery, and postpartum. However, weight should be chosen by an instructor or a maternity specialist physiotherapist. High intensity workout is a strict NO. Week 3: Well-being Week 3 and you have to take a control on your sweet tooth cravings alongside exercising. The heart rate has to be brought below 140 and for those who are too used to keeping fit at all times - heart rate below 160 is advisable. Exercising can do wonders to keep this in track. 30 minutes light aerobics session or brisk walking has to be incorporated in your daily schedule! So, slip into your sports’ shoes and just do it! For aerobics, it’s advisable to do it under the supervision of the physiotherapist. Week 4: Body Ailments curbed with workout In most cases, constipation, fatigue and backaches are some of the difficulties women face during the 4th week of pregnancy. Although, this might differ from woman to woman. Also, getting back into shape after delivery can be a challenge. In either of the cases, this is the time to leave all the high-intensity work-out sessions and bring about a proper exercise program in your daily schedule and in no circumstances must you sweat-it-out heavily. Go easy and just brisk walk for 30 minutes. Low intensity exercises can be under supervision of the physiotherapist Week 5: Swimming is safe Going beyond just walks and light aerobics, swimming is great too. It increases your stamina, enables you to sleep better and is also a light form of exercising. A dip in the pool, first thing in the morning will keep you energised and fit all day long. Try to swim for 20 minutes thrice or four times in a week. The rest of the days, you may continue with your walks.
Week 6: Do not skip your physical fitness Weight gain during pregnancy looks cute and beautiful and it’s not permanent anyway, but don’t take this for granted and stop working out! Theexcitement might make you skip on your timely workout session, which you must not. Whether you’re a home-manager or a working woman regular workouts can be brought in and around your daily lifestyle. Walk to do your daily chores – getting a glass of water, replacing elevators with stairs, getting off the bus/auto/car atleast 2 kms away from home and walking the length. Every step counts, so do not skip working-out! Week 7 & 8: Less twisting & turning This week your baby can officially be called a foetus as it will develop a tip on the end of its nose, its fingers, toes, lips, eyelids and legs will become more clearly defined. Do stable movements and no balancing acts, no crazy jumps, no multi joint movements. Don’t hold your breath while you exercise and no body jerks or twisting motions. Now that you're pregnant, your body will use up more oxygen. Though you'll breathe more deeply, there'll be less oxygen available to your body for aerobic exercise. Week 9: Dance to lift up your mood Third month begins, and many women feel more fatigued. Try stretching or exercising at a lower intensity than usual. It’s best to stick with Week 8 plan if you have been following a workout plan. If not, don’t just choose to go out with a bang and work out suddenly for 30 minutes. Your body needs to come on track and needs to begin with 10 minutes gentle warm-ups. Put on some nice peppy music, and sway along in the room by yourself, your partner, or join a dance class specifically for pregnant women where pregnancy related trained instructors conduct dance sessions (consult your Physiotherapist). Remember, to not over- do-it!
Week 10: Yoga for Peace of mind & muscles strengthening Keep your body light and nice with some Yoga exercises. Some popular options include kundalini yoga, which focuses on breathing and meditation; iyengar yoga, which emphasizes posture, alignment, and balance; and power yoga (under supervision), which uses aerobic workouts to build strength and endurance. Week 11 & 12: Mix & match different forms of exercises Almost the end of 1st trimester. At this stage of pregnancy you must make working out more fun. While it’s advisable to involve a friend or your partner in your exercises, you can also consider doing most of the exercises like light jogging, yoga, swimming, low-impact aerobics, dance and light weight training. Soon all these activities are likely to get stopped by your Physician, as 2nd and 3rd trimester exercises are more intense compared to 1st trimester. So, now is the time to seek your Doctor’s advice on what fun exercising can you do in the last two weeks of your 1st trimester! Tip: Take small sips of carbohydrate drinks, juices etc., while working out. This will keep you hydrated at all times.
