Many changes occur in your body early in pregnancy, but it usually takes some time before the belly grows and becomes heavy. During the first trimester, your breathing becomes heavier, and heart rate will increase, which means that you might have to reduce the intensity quite early if needed. Many women also experience severe fatigue and nausea during the first trimester.
You can exercise as usual
If you are not bothered by the first changes during the pregnancy, you can often exercise as you normally do, as long as it feels good. It is good to combine cardio and strength training at a moderate level of intensity. For others, however, it can be difficult to continue their usual training regime. It is important to listen to the body and let it determine how active you can be.
Exercising with pregnancy-related problems
All women react differently to pregnancy, so it is difficult to provide general training advice that will suit everybody. For example, if you experience pelvic- or back pain, carpal tunnel syndrome or pelvic floor symptoms - seek help from a physiotherapist or naprapath with expertise in women’s health. This will allow you to get an examination and tailored advice.
In case of any medical conditions or high-risk pregnancy, you should consult your physician or other health care professional before doing any exercise to make sure it is safe to perform.
Sources: - Bø et al 2016. Exercise and pregnancy in recreational and elite athletes: 2016 evidence summary from the IOC aepert group meeting, Lausanne. Part 1 - exercise in women planning pregnancy and those who are pregnant. - Fysisk aktivitet i sjukdomsprevention och sjukdomsbehandling-FYSS 2021. YFA. Rekommendationer om fysisk aktivitet och stillasittande under och efter graviditet. - Regberg Lundborg. Balkong Förlag 2017. Gravidkraft - Hälsa genom rörelse och träning - Mottola et al. 2019. Canadian guideline for physical activity throughout pregnancy. - American College of Obstetricians and Gynecologists 2003. Exercise during pregnancy and the postpartum period