Pregnancy & Exercise

Embracing Pregnancy: The Power of Exercise with Physiotherapy Insights

Pregnancy is a beautiful journey filled with anticipation and transformation. While it brings excitement, it can also come with its share of physical challenges, especially in terms of fatigue and body changes. However, exercise can be a powerful ally throughout this journey.

Here, we'll explore how to navigate exercise during pregnancy, focusing on three key areas: managing first-trimester fatigue, safe exercising as your bump grows, and modifying weightlifting techniques.

# 1. Exercising Through Trimester 1 Fatigue

The first trimester of pregnancy can be a rollercoaster of emotions and physical changes, with fatigue often taking center stage. Many women experience extreme tiredness due to hormonal shifts and the energy demands of early fetal development. However, gentle exercise, guided by physiotherapy principles, can provide a much-needed energy boost.

Tips for Exercising During Fatigue: - Listen to Your Body: It’s essential to acknowledge your fatigue.

Opt for activities that feel invigorating rather than exhausting. Short walks, gentle yoga, or stretching can be beneficial.

- Prioritize Consistency Over Intensity: Aim for regular, low-impact exercises rather than intense workouts. Even 10-15 minutes of movement can enhance circulation and mood.

- Hydration and Nutrition: Staying hydrated and fueling your body with nutritious foods can help combat fatigue. Consider light snacks before workouts to maintain energy levels. Physiotherapists often recommend incorporating pelvic floor exercises early on, as these can support your body during pregnancy and beyond.

# 2. Safe Exercise as Your Bump Starts to Grow

As your pregnancy progresses into the second trimester, your body undergoes significant changes. The growing belly can affect your balance, center of gravity, and overall comfort. Here’s how to exercise safely during this time.

Key Considerations for Safe Exercise: - Focus on Stability: Incorporate exercises that enhance core strength and stability, such as modified planks or side-lying leg lifts. A strong core supports your back and helps manage the changes in posture. The most important thing is to avoid any exercise that causes coning or bulging of your abdomen. Common exercises to avoid include Full push-ups. Full plank variations

- Avoid High-Impact Activities: As your bump grows, low-impact exercises like swimming, Pilates, walking and light resistance training become your best friend. These activities minimize stress on your joints while promoting cardiovascular health.

- Modify Your Routine: Use supportive gear, such as a pregnancy support belt, and avoid exercises that require lying flat on your back after the first trimester to reduce pressure on the vena cava. Listening to your body is crucial. If something doesn’t feel right, don’t hesitate to consult a physiotherapist specializing in prenatal care.

#3. What Needs to Be Altered When Lifting Weights

Weightlifting can still be part of your fitness routine during pregnancy, but it requires some adjustments to ensure safety for both you and your baby. Here’s how to adapt your weightlifting regimen:

Adjustments for Lifting Weights: - Lighten the Load: Reduce the weight you lift to accommodate your changing body. Focus on higher repetitions with lower weights to maintain strength without overexerting.

- Alter Your Form: As your belly grows, ensure your form remains optimal. This might mean adjusting your stance or grip to maintain balance and posture. Always engage your core to support your lower back.

- Avoid Certain Movements: Steer clear of exercises that involve heavy overhead lifting or deep squats, especially as your pregnancy progresses. Instead, consider safer alternatives such as seated dumbbell presses or resistance band exercises. It’s also vital to warm up properly and cool down after your workouts, ensuring that your body transitions smoothly between activities.

Pregnancy is an incredible journey, and incorporating exercise can enhance your physical and emotional well-being. By understanding how to exercise through fatigue, adapt your routine as your bump grows, and modify weightlifting techniques, you can stay active and healthy throughout your pregnancy.

At First Base, our team of professionals love to help you embrace this transformative time with confidence and strength. Happy exercising!