Staying active during your surrogacy journey is not only beneficial for your physical health, but also for your emotional well-being. Regular exercise can help reduce stress, improve sleep, and prepare your body for delivery. In this blog, we’ll explore tips for staying active during each trimester of pregnancy as a surrogate.
(Disclaimer: this is not medical advice and you should always follow the instructions of your medical provider for any activity before, during and after a pregnancy.)
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Benefits of Staying Active During Pregnancy
Before diving into specific exercises, let’s take a look at the benefits of maintaining an active lifestyle during pregnancy:
- Improved Mood and Energy: Physical activity releases endorphins, which can help improve your mood and reduce pregnancy-related fatigue.
- Better Sleep: Regular exercise can promote better sleep patterns, helping you feel more rested and rejuvenated.
- Reduced Discomfort: Exercise can help alleviate common pregnancy discomforts, such as back pain and swelling.
- Preparation for Delivery: Strengthening your muscles and improving your endurance can help your body prepare for labor and delivery.
- Faster Postpartum Recovery: Staying active can contribute to a quicker recovery after delivery, allowing you to return to your normal activities sooner.
First Trimester: Building a Foundation
During the first trimester, your body is undergoing significant changes, and you may experience fatigue or nausea. This is a good time to focus on low-impact exercises that help you maintain your energy levels without overexerting yourself.
1. Walking: A simple, low-impact exercise that keeps you moving without putting stress on your body.
2. Prenatal Yoga: Yoga helps improve flexibility, reduce stress, and promote relaxation. Look for prenatal yoga classes that cater specifically to pregnant individuals.
3. Swimming: Swimming or water aerobics provides a full-body workout without straining your joints.
4. Light Strength Training: Use light weights or resistance bands to maintain muscle tone. Avoid heavy lifting or exercises that strain your core.
Tips for the First Trimester:
- Listen to your body and rest when needed.
- Stay hydrated and avoid overheating during workouts.
- Focus on gentle movements that prioritize comfort and relaxation.
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Second Trimester: Maintaining Strength and Flexibility
The second trimester is often considered the most comfortable phase of pregnancy, as nausea may subside and your energy levels may increase. This is an ideal time to focus on maintaining strength and flexibility while accommodating your growing belly.
1. Walking or Hiking: Continue with low-impact walking or hiking on flat terrain to keep your cardiovascular health strong.
2. Swimming or Aqua Aerobics: The buoyancy of water helps support your body and relieve pressure on your joints.
3. Modified Pilates: Prenatal Pilates can strengthen your core and improve posture while avoiding exercises that involve lying flat on your back.
4. Stretching and Prenatal Yoga: Incorporate gentle stretching to improve flexibility and relieve tension.
Tips for the Second Trimester:
- Use a supportive belly band during exercise to provide additional comfort.
- Avoid lying flat on your back for extended periods, as this can reduce blood flow.
- Be mindful of your balance, as your center of gravity shifts during pregnancy.
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Third Trimester: Focusing on Comfort and Preparation
As you approach the final weeks of pregnancy, it’s important to prioritize comfort and preparation for labor. The focus shifts to gentle, low-impact exercises that promote relaxation and maintain mobility.
1. Walking: Short, frequent walks can help improve circulation and reduce swelling.
2. Pelvic Floor Exercises: Strengthening your pelvic floor can help with delivery and postpartum recovery. Kegel exercises are a simple and effective option.
3. Prenatal Yoga or Stretching: Gentle yoga and stretching exercises can relieve tension and promote relaxation.
4. Breathing Exercises: Practice deep breathing techniques to prepare for labor and reduce stress.
Tips for the Third Trimester:
- Avoid exercises that involve sudden movements or require significant balance.
- Take breaks frequently and avoid overexertion.
- Focus on relaxation and staying in tune with your body as you prepare for delivery.
General Guidelines for Exercising During Pregnancy
Regardless of the trimester, there are a few general guidelines to keep in mind when exercising during pregnancy:
- Stay Hydrated: Drink plenty of water before, during, and after exercise to stay hydrated.
- Avoid High-Impact Activities: Activities like running, jumping, or contact sports can be risky during pregnancy and should be avoided.
- Warm Up and Cool Down: Start each workout with a gentle warm-up and end with a cool-down to prevent injury and reduce muscle soreness.
- Monitor Your Heart Rate: Avoid overexertion by keeping your heart rate within a safe range recommended by your healthcare provider.
- Stop if You Feel Discomfort: Listen to your body and stop exercising immediately if you feel pain, dizziness, or shortness of breath.
Final Thoughts: Staying Active Safely
Staying active during pregnancy is a wonderful way to support your physical and emotional well-being throughout your surrogacy journey. By choosing safe exercises tailored to each trimester and listening to your body, you can enjoy the benefits of movement while keeping yourself and the baby healthy.
For information regarding nourishment and health tips for surrogates, you can check out our previous blog post covering Nutritional Tips!