Prenancy – 1st Trimester – Exercise!

Yes – there are so many things to learn along this amazing journey!  And the first trimester of this adventure – the first twelve weeks – can be interesting to say the least.

Your body is going through so many hormonal changes, getting everything perfectly set and started for the incredible growth of your baby.  You may find yourself falling asleep at the dinner table as you may be so very exhausted through these first few weeks. And this is OK!!! Totally normal!  Just follow the lead of your body and maybe set an earlier bedtime for yourself for a bit.

Staying active can help immensely during the first trimester – and throughout your pregnancy.  I’m not saying you should be out running marathons by any means, but just staying limber and in motion.  During your first trimester in particular, you should have some sort of a low impact routine – and yes – you have options!  We love options!

WALKING!  Yep – it seems so simple, so classic, and is certainly one of the top things you can do to just stay active.  You can take a brisk walk in the morning and even a few throughout the day. Just fit it easily into your schedule to keep your body moving!

SWIMMING is another wonderful and low impact exercise you can do for yourself and your baby.  Depending on where you live and the time of year your options of location might be limited.  If it was possible to get in a salt water pool rather than a chlorinated pool that would be fabulous!

Another great thing for expectant mamas is YOGA!  And yes – you can just stretch like I do 🙂  Yoga is really great as it helps to stretch and strengthen your body while keeping you mindful of breath and your movements.  It can be very relaxing and quite satisfying. You can do it in the comfort of your home, and you could even find a local prenatal class.  That would give you the added benefit of a professional instructor, as well as some of the first folks in that elusive village you will continually hear about on your voyage!

And finally – SQUATTING!  Woot woot!  You might not be excited about squats now – but you will be!  It just feels so good to get into a squat and stretch your muscles that way!  It helps to stretch and strengthen your hips, quads, your glutes and also your pelvic floor muscles.  Now I’m definitely not saying you should be doing 50 squats a day – BAM! I’m saying to work squats into your day.  If you have to get something off the floor for example, squat down to pick it up.  Little things like that. Also, maybe when you first get out of bed in the morning or before you go to bed at night just do a squat – like a leap frog – and hold if for 10 – 15 seconds.  It will feel so good! You can even squat to the floor and use the handles of a door for support. If you lean back a little it feels incredible!  

Staying active is one of the best things you can do for yourself and your little one.  This is true during pregnancy, as well as throughout life. Not only do you get the physical benefits of exercise, but your mind is stimulated as well.  Exercise creates endorphins – your feel good hormones – which help to lower your stress and relax. And, the more active you stay, the easier and more fun it is to continue to play with your little one once they are outside of the womb and growing into their own person.  All good things, yes?

Be sure to do your own research, talk to your doc, and see what works best for you and your routine.  Don’t stress about working out. It doesn’t have to be an insane regimen. Every little bit helps and if you can fit it in a few times throughout the day that is just perfect!

Laura Duffy

It was about 12 years ago when my husband walked into my life. We had 2 amazing girls since then, Autumn and Wilhelmina. They were 2 very different birth experiences and I discovered right away that I wanted to help expectant families navigate a troubled healthcare system and teach what we learned. We found confidence without expectation. We found strength and empowerment through knowledge and community. You deserve an awesome birth experience too and I’m here to show you the way!

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