I’ve been really lucky to be able to write some informative blogs for the children’s shop Kiddicare. I love this shop and brought most of Lacie’s baby clothing, furniture and pram from here, so its a real honour to be writing for them.
Basically all my blogs are about how to exercise safely through pregnancy. I am going to share all these blogs with you over the next few weeks so all you beautiful pregnant ladies feel confident to carry on exercising. Here’s my third blog – ‘Cardio during your second trimester.’ I remember this was the trimester I really got my energy back and felt great. Yes I had days when I just wanted to stay in bed and sleep so I did it. I did also find that on those tired days that some gentle exercise was great for my energy levels and pulling me out of my lull.
* As always please drop me an email or message me if you need a hand or have any queries…*
Now you’ve got your energy back, let’s get into the swing of some regular exercise. Here’s how to exercise safely between weeks 12 and 26 of your pregnancy.
Yay – you should start feeling better by the second trimester. Your body finally understands what it’s doing, and your hormones and energy levels have leveled out, making things feel that little bit easier. If you didn’t get to the gym much in your first trimester, don’t panic, you should be proud of yourself for listening to your body and letting your body protect your precious baby. So now your interest in fitness – and other things has come back, lets pick up where you left off and take advantage of this new found energy!
Things to remember
When it comes to doing cardio in your second trimester, you still NEED to very much listen to your body and keep the intensity down. This is not the time to be increasing your fitness levels. Simply put, it’s the time to be maintaining them and keeping those feel good endorphins circulating the body.
One thing to remember whether you are opting to swim, power walk, use the cross trainer or the exercise bike is that you’ll sweat more easily during this trimester. This is down to an increase in weight and also because your core temperature would have risen about one-degree. This increase in sweat is a way of cooling you off and of course keeping your bubba in the safe zone. Your main mission here is to make sure you stay well hydrated, you’ll be surprised at how much fluid you lose through sweat and you need to keep your body hydrated to avoid dizziness, mental fog, headaches, muscle cramping and nausea.
So what can you do that’s safe?
Walking is still a great form of exercise during this trimester. It poses very few risks and will keep the heart rate nice and steady. As before make sure you are wearing a good sports bra to cater for your growing chest and get properly fitted shoes that provide good support. It’s also worth remembering that your center of gravity and gait will change very quickly, so stick a flat terrain with little obstacles – you don’t want to trip over. You’ll be surprised at how clumsy you can get.
I love wearing a pedometer or Garmin when walking. It monitors the time on your feet and the distance covered – those miles soon add up!
If you like swimming, you should be able to continue swimming well into your second trimester without any difficulty. The cool-water will feel really nice as your body temperature increases, plus the water supports your joints, especially as relaxin, the hormone that released to loosen your hip joints and prepare you for labor starts to surge.
Just be careful not to jerk your legs, when doing breaststroke as this will put pressure on your hips and pelvis. You should also avoid backstroke to improve fetal positioning.
Three swims per week of 20-40 minutes is enough for you to reap the aerobic benefits of swimming with no adverse effects on your body or baby, but remember that if you begin to get short of breath during swims, slow down your pace and stay near the edge or shallow end of the pool until you feel that you’ve recovered.
Your balance and center of gravity will still be out, so I would ditch the outdoor bike and stick to stationary cycling now until the baby is born. It’s not worth the risk, especially since your pelvis is no longer protecting your uterus.
When sitting on the stationary bike, make sure you are sitting nice and upright, which will make it easier to breathe, and move the seat to a comfortable position (usually hip height) to stop your knees from opening too far. Make sure you keep an eye on your temperature too and don’t work out so hard that you feel exhausted and light headed. This totally defeats the purpose of a fit and healthy pregnancy!
As always listen to your body throughout your whole session and beyond and of you experience any of the following STOP and seek medical advice.
Pain in the back or pelvis
Exhaustion (much worse than fatigue)
Contractions that persist long after exercise
Irregular heart beat.
And don’t forget to make sure you get the go-ahead from your doctor before you start exercising and listen to your body. If it doesn’t feel right then stop.