Yes, you generally can and often should exercise while pregnant. Each person is different, though, so it’s best to confirm with your doctor that you can exercise at each stage of pregnancy.
Exercising When Trying To Conceive
Congratulations on starting your journey to becoming a mom! At this period, the goal is just to stay fit and healthy. If you’ve just started using the app, there’s no shame in starting slow. You can do easier modifications of the exercises in the first few days until your body adjusts and strengthens. Abrupt and substantial changes in your metabolism may lead to irregularities in your menstrual and ovulatory cycle, so give your body some time to get used to things. For the first one to two weeks, you can do modifications until you gradually progress the intensity and follow the work-outs as is. The first week of each stage is always a transition phase.
Exercising During Your First Trimester
The first trimester is from the beginning of pregnancy until 13 6/7 weeks age of gestation. Nausea and drowsiness may be common symptoms but unless your doctor recommends otherwise, exercise is a good way to battle these symptoms. The work-outs in during this phase is lighter compared to the conception period and designed to be doable by most as long as there are no active symptoms such as spotting or abdominal cramps. If these do arise, always remember to get your OB involved.
Exercising During Your Second Trimester
The second trimester is from the 14 weeks to 27 6/7 weeks. You’re almost halfway to delivery! The baby bump will definitely be showing at this stage as your little one grows. Continuing your exercise during this time not only strengthens you, but it also helps your prepare for the diabetes screening that’s usually done 24-28 weeks. Modifications to the exercises may be done for those with preterm labor, cervical insufficiency, placenta previa, hypertension, or multifetal (twin, triplet, or higher order) pregnancies.
Exercising During Your Third Trimester
The third trimester starts at 28 weeks until delivery. This is when your baby grows the fastest. With a prominent midsection, core strength is key. Always remember to keep your environment safe. You may add a chair beside you for support during the work out. You may notice that the routines are lighter than the previous. With a higher caloric and oxygen requirement for the your not-so-little one’s growth, we want to focus on strengthening and not strain.
The First 60 days After Giving Birth
The first 60 days after delivery is the puerperium or the time of recuperation and healing, whether you had a vaginal delivery or a cesarean section. During the first week, fluid and blood volume that was once circulating in your uterus is now redistributing throughout your body. Movement in the form of exercise enhances blood flow and prevents deep vein thrombosis and also improves your mood during the adjustment phase. Remember to start slow when resuming exercise. Excessive abdominal and perineal pressure is best avoided during this time.
Exercising As A New Mom
Congratulation mama! By now most if not all of the organs and hormones are back to their non pregnant state. We can resume re-strengthening our core and perineum. Combined with a healthy diet, adequate exercise helps you ease into the pre-pregnancy state and de-stress. If you were able to follow the exercises from conception or the first trimester, you may notice the maneuvers in this stage now have a higher intensity than the 60 days, and is directed towards regaining your strength both for you and your baby.