Wyoming WIC
banner

Exercising in the First Trimester

Exercising-in-the-First-Trimester-QR-code
April 13, 2022 Women

Regardless of your past exercise history, pregnancy gives you a great opportunity to start fresh. Forget the months or years you skipped out on exercise and focus now on incorporating a regular exercise routine into your schedule to get the most benefit for both you AND your baby. Taking care of you, which includes exercising and eating right, is more important now than ever.

Here are some tips to keep in mind:

  • While exercise is beneficial and safe for the majority of pregnant women, there are some medical conditions that make exercising during pregnancy unsafe, such as premature labor, incompetent cervix and some types of heart and lung disease, to name a few. Check in with your health care provider before beginning an exercise program during pregnancy.
  • There’s no doubt that pregnancy changes your body. With first trimester exercise, start tuning in to your body and pay attention to what feels good and what doesn’t. The goal with first trimester exercise and beyond is for exercise to feel good. If your body tells you to slow down, listen.
  • Your exercise program should include aerobic and resistance exercise. Walking, dancing and stair climbing are examples of aerobic exercise. For resistance exercises, you can use resistance bands, your own body weight or even common household items like water bottles or laundry detergent. Bicep curls and leg lifts are examples of resistance exercise.
  • Fatigue can be overwhelming during the first trimester. But believe it or not, exercise can actually give you more energy and help you have a more restful night’s sleep. Aim for doing something active every day, even if all you can do is a short walk around the block.
  • This one might surprise you – light exercise has actually been shown to relieve morning sickness symptoms for many pregnant women. Walking at a comfortable pace is a great form of light exercise.
  • If you’re new to exercise start with 10-15 minutes of light exercise and as your body becomes more fit, slowly increase the time and difficulty of the exercise. Prenatal exercise videos can be found online DVDs are also a great resource for beginners and can often be checked out at your local library.
  • Avoid activities with a high risk of falling or abdominal trauma, such as: soccer, basketball, hockey, gymnastics and horseback riding.
  • Be sure to drink plenty of water before, during and after exercise.
  • If the weather is hot, exercise indoors or go swimming. Swimming is a great form of low impact exercise that feels great as your belly grows. Most local recreation center pools have open swim times that are free to the public. Or check out your local YMCA.
  • Be consistent – even if all you can manage is 10 minutes of exercise in a day, it’s better than doing nothing at all.
  • If you can’t set aside a separate time for exercise, incorporate activity throughout your day. Here are some ideas:
  • Take the stairs instead of the elevator
  • Do some squats while brushing your teeth
  • March in place while watching your favorite television show
  • Get off the bus a few stops early and walk
  • Turn on some music and dance while making dinner

Install this web app on your iPhone: tap ios-share and then Add to Home Screen.

SIDE-LYING HOLD

Side-Lying Hold

  1. For the right breast, lie on your right side with your baby facing you.
  2. Pull your baby close. Your baby’s mouth should be level with your nipple.
  3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
  4. Keep loose clothing and bedding away from your baby.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You want to rest while baby feeds
  • You are breastfeeding in the middle of the night
  • You and your baby are comfortable in this position
CROSS-CRADLE HOLD

Cross-Cradle Hold

  1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
  2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
  3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby is premature
  • Your baby has a weak suck
  • Your baby needs help to stay latched
  • Your baby needs extra head support
  • You and your baby are comfortable in this position
CLUTCH OR “FOOTBALL” HOLD

Clutch or “Football” Hold

  1. For the right breast, hold your baby level, facing up, at your right side.
  2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
  3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
  4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You have large breasts
  • You have flat or inverted nipples
  • You have a strong milk let-down
  • You are breastfeeding twins
  • Your baby likes to feed in an upright position
  • Your baby has reflux
  • You and your baby are comfortable in this position
CRADLE HOLD

Cradle Hold

  1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
  2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
  3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
  4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby needs help latching on
  • You and your baby are comfortable in this position
Laid-Back Hold

Laid-Back Hold

  1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
  2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
  3. Your baby will naturally find your nipple, latch, and begin to suckle.

This hold is useful when:

  • Your baby is placed on your chest right after birth
  • You have a strong milk let-down
  • You have large breasts
  • You and your baby are comfortable in this position