Easy Exercises And Low-Impact Workouts For Second Trimester

Maintaining a healthy lifestyle during pregnancy is quite beneficial. It helps in mood and sleep improvement, and supports physical and mental well-being. The second trimester, usually spanning from 13 to 27 weeks, is considered the “golden period” of pregnancy. By this time, the discomforts of the first trimester such as morning sickness and fatigue tends to subside. At this point in pregnancy, most women experience a positive shift in their mood and increased energy levels. So it is a great time to start gentle exercises and low impact workouts for the second trimester.

In this blog we are going to learn about the benefits and tips for exercising during pregnancy, as well as some recommended exercises and low impact workouts for the second trimester.

Benefits Of Exercising During Pregnancy:

• Regular exercise during pregnancy can;
• Improve cardiovascular health.
• Strengthen muscles which can aid in labour and recovery.
• Reduce common discomfort during pregnancy such as back pain. Boost mood and energy levels by stimulating the production of endorphins.

Recommended Exercises During Pregnancy:

Here are some simple and safe low impact exercises suitable for the second trimester:

• Walking:

Walking is a simple and effective exercise that can be easily incorporated in your daily routine. If you have not been doing exercise before, walking is a good exercise to start with. Try to do about a 30 minute brisk walk most days of the week.

• Swimming:

Swimming is a safe and comfortable exercise option during pregnancy, as the water supports your increased weight. It is a full body workout and is gentle on your joints.

• Prenatal yoga:

Prenatal yoga focuses on gentle stretching, breathing techniques and relaxation. It helps to improve flexibility as well as reduce stress.

• Pelvic Floor Exercises:

These exercises help in strengthening pelvic floor muscles. They can prevent urinary incontinence and help in labour and delivery.

Other Safe Low-Impact Exercises For Second Trimester:

• Squats such as narrow squats, single legged squats and wide stance squats.
• Inclined pushups 
• Hip flexor and quadriceps stretch
• Mermaid stretch
• Side-lying leg lifts
• Core strengthening exercises like modified shoulder taps
• Back strengthening exercises like modified cat cow
• Modified push ups
• Lower back pain relief exercises like seated forward bend

As a workout is a series of exercises performed together to achieve a specific goal, the above mentioned low impact exercises could form part of a low impact workout.

For a visual demonstration of low impact workouts for pregnancy, you might find this video on youtube helpful.

Tips For Exercising During Pregnancy:

• Before starting any new exercises, always consult your healthcare provider to ensure their safety for you and your baby.
• Drink plenty of water before, during and after exercising to stay well hydrated.
• Listen to your body by paying attention to how you feel during and after doing exercise.
• If you feel any pain, dizziness or shortness of breathing at any time during your exercise, stop immediately and consult your healthcare provider. According to the NHS , the general rule is that you should be able to hold a conversation while exercising when pregnant.
• Prevent overheating by wearing appropriate clothes and exercising in cool environment
• As your pregnancy progresses, you may need to modify your exercise routine to adjust with your emotional changes happening in your body.

Exercises To Avoid During Pregnancy:

• Here are some of the activities you should avoid doing during pregnancy;
• Activities that have high risk of injury or falling like horse riding and contact sports.
• After the first trimester, avoid exercises that involve lying flat on your back for a long time.
• Avoid doing hot yoga and hot pilates, as they can lead to overheating and dehydration.
• Scuba diving and exercises at high altitude should also be avoided.

Conclusion:

Doing low impact exercises and workouts during the second trimester can help you maintain physical as well as mental well-being, reduce discomfort and prepare your body for labour.

Always consult your healthcare provider before starting any new exercise regimen and do not overdo it.