General Goals During Pregnancy:
1. To establish a routine of exercise and movement throughout her pregnancy including:
2. To prepare her for:
- the changes her body will go through during and after pregnancy,
- for labor and birth, and
- for new mommy-hood; physical and emotional rigors of parenting
Key is Moderation-Keep mom-to-be moving.
- Talk Test: should be able to carry on a conversation during exercise
The ACOG-American College of Obstetricians and Gynecologists, recommends 30 minutes of exercise on most, if not all days of the week. You can access a variety of pregnancy and postnatal resources at their website: http://www.acog.org/Patients
First Trimester-Conception -14 weeks
- The First trimester is the most vulnerable stage of pregnancy.
- Miscarriage is most common during this stage.
- It is also when the body begins to rapidly change, being flooded with pregnancy hormones.
- Nausea and fatigue are common, but exercise can help reduce the severity of these symptoms.
Second Trimester – 14-27 weeks
- The second trimester is considered the most comfortable stage.
- The body has become adapted to the hormonal changes; nausea and fatigue have usually subsided.
- Mom feels great and energetic.
Third Trimester – 27-40 weeks
- The 3rd trimester is where mom starts to become uncomfortable, especially towards the end of the pregnancy, due to how big her uterus has become – from the size of a lemon to the size of a watermelon.
- Fatigue returns.
- It is crucial she continues to exercise, even though she may not feel like it.