Exercise During Your 2nd Trimester

ALWAYS…LISTEN TO YOUR BODY!

Thank goodness for the “Golden Trimester”, well for most anyway. Take advantage of feeling better during your 2^nd trimester. If you weren’t able to exercise during your 1^st trimester but you feel better now, then get moving.

If you haven’t been exercising and are starting now, that’s ok, just follow the same guidelines as exercising during your 1^st trimester. Start slow & keep it basic.

Remember the many potential benefits of exercising during pregnancy:

• Prepares your body for labor & delivery
• Helps you feel good
• Keeps you as “pain-free” as possible
• Helps maintain/create good posture
• Return to your pre-pregnancy weight sooner & easier
• Easier recovery after baby

Modifications to make as you enter your 2^nd trimester :

• Your belly is getting bigger (I don’t have to tell you that!)
• As your baby grows & your belly gets bigger avoid lying on your back for long periods of time. Some doctors tell their patients not to lie on their backs at all, so of course listen to your doctor if he/she tells you this (just skip those exercises when working out). Unless you have a high-risk pregnancy or other medical reason, I recommend you can still lie on your back up to 5 minutes at a time, IF YOU FEEL OK. Signs that you shouldn’t lie on your back or need to get up: if you begin to feel nauseas, dizzy, lightheaded, or just don’t feel good lying on your back. The best way to get up from lying on your back is to roll to your left side & then stand up.
• Another modification you will need to make as you get into your 2^nd trimester, no more lying on your stomach. Usually by this time your belly will be big enough that you should no longer do any exercises on your stomach, for obvious reasons.
• As your baby continues to grow you have more weight pulling on your low back. This is why many woman experience low back pain (although you don’t have to). As you enter your 2^nd trimester this is the time you need to really be aware of your posture, stand tall, shoulders back, think about “tucking” your tailbone under & pull your belly in & up. These tips can help relieve pressure into your low back. As your belly grows you may tend to just let your back hold your weight, stop now as it will only continue to get worse as your baby grows & you have even more weight pulling on your back. Your back is only as strong as your abs!
• One last thing, avoid overstretch. You can still do stretching exercises just DO NOT push your end range. When stretching, only go through a range that feels good to you, don’t aim for a deep stretch. Hormone changes during pregnancy allow your joints to become more flexible (needed to allow your hips to open for delivery) but you’re not there yet, so just be careful. Be most cautious of inner thigh exercises, & especially stretching your inner thighs. They are still important & need to be done, just keep your range of motion small & comfortable.

*Check with your Doc to make sure you are cleared to exercise during your pregnancy*

(You may go through a period where you need to take it easy but after a few days or weeks you can get moving again)

Tips:

• Aim for 30-60 minutes of cardio exercise everyday (yes, walking counts),
• Aim for at least 3 hours of cardio/week to maximize your benefits
• Aim for strength resistance exercise 2-4 times/week. (Lightweight exercises, pilates, & yoga, count)
• Stay hydrated. Always carry a bottle of water, preferably not plastic. (If you are thirsty you are dehydrated)
• Wear layers so you can easily remove outer ones when you get warm
• Avoid exercise outside in hot humid temperatures or indoors for that matter either if it hot inside
• Wear good supportive tennis shoes
• Remember, your body is changing so you may find it easy to lose your balance