Prenatal Fitness - 1st Trimester (0-12 weeks)
Congratulations on your impending arrival, this is a very exciting time for all concerned. If you were active before you became pregnant you can continue to be active as long as you’re not developing any aches and pains. Always remember to listen to your body and respond appropriately. This will usually mean, take a break if you feel overly tired or fatigued.
Pregnancy is not the time to improve your fitness but to maintain the level of fitness you had achieved prior to pregnancy. Note if you were inactive prior to this pregnancy you can begin a walking program and progress to a walk-jog program as fitness and endurance increases. Stationary cycle, pool running or swimming and other non-weight bearing activities can be used as well.Try to be active at least 4 to 5 days per week. Since you are still able to be comfortably on your back this is a good time to work on core strength in the supine (lying on back) position.Throughout your pregnancy be sure you don’t overheat, don’t get exhausted or overtired, don’t get dehydrated, and don’t over train.
Prenatal Fitness - Dr. Karen Nordahl, MD and Carl Petersen, Physical Therapist
