Safe Exercises During Second Trimester

Keeping in good shape during your pregnancy is one of the best things you can do for yourself and your future baby. Regular working out and exercise will help you gain an appropriate amount of weight and prepare you for the rigors of birth.

Studies suggest that moderate-intensity exercise during pregnancy can improve cardiovascular health, reduce the risk of gestational diabetes by up to 27%, and augment fetal brain development.

With all the body changes already happening in your second trimester, you may be wondering which healthy exercises you must be doing. This guide will give you the best pregnancy tips for doing safe exercises, especially in your second trimester.

Things to Keep in Mind During Second trimester Exercises

You can do easily exercise during pregnancy by taking relevant advice from your healthcare providers. However, there are certain things you must keep in mind to ensure your and your baby’s safety, especially during the second term. These include:

1. Safety First

Avoid physical activities where you could take a hard fall. You may have ridden a bike safely in the first trimester, but do not risk doing the same thing in your third trimester.

During the second trimester, the growing uterus shifts your center of gravity forward which increases the risk of imbalance and falls. You may choose a stationary bike to work out if riding is an inevitable part of your exercise routine.

Stop exercising immediately if you:

• Get too hot (as overheating above 39°C can cause neural tube defects in the fetus)

• Feel queasy

• Feel dehydrated (as dehydration reduces amniotic fluid levels and potentially affects fetal development)

• Experience any bleeding, vaginal discharge, and pelvic or abdominal pain

2. Walking

Walking is a regular human activity and a perfect physical activity for your pregnancy. Most modern birthing centers and healthcare providers encourage mothers to walk during labor, as it can help facilitate a smoother delivery and reduce labor duration.

Make sure to follow a healthy walking schedule, which could be around 30 minutes a day or 3 to 5 times a week. Walking at a moderate pace (3–4 mph) can help improve circulation and prevent excessive weight gain plus it reduces the risk of preeclampsia. Start with just 10 minutes in a day if you’re not a regular walker.

3. Yoga

Gentle, strengthening yoga is the best second-trimester exercise you can resort to if you’re an expecting mother. It helps you stretch your muscles and reduce pregnancy pain like those in your lower back, or decreased blood pressure. Research indicates that prenatal yoga can reduce cortisol (stress hormone) levels. It improves fetal birth weight, and enriches maternal sleep quality. Learn to breathe with your body’s movements which is the key to an efficient yoga practice.

4. Swimming

Swimming is also a highly recommended second-trimester exercise as it provides buoyancy. It relieves joint pressure and supports the extra pregnancy weight without straining the body. It also strengthens the core and lower back muscles which reduce the risk of pregnancy-related back pain.

• Opt for gentle strokes like breaststroke or backstroke, which do not overstrain the abdomen.

• Avoid diving or sudden, jerky movements that could impact your balance.

• Swimming in water between 27–30°C helps regulate body temperature without the risk of overheating.

Strength Training with Light Weights

Strength training during pregnancy helps maintain muscle tone. It supports the pelvic floor and reduces the risk of excessive weight gain. However, it’s essential to use light weights (2–5 kg) and perform controlled movements to avoid excessive strain.

• Focus on seated or supported exercises like bicep curls, shoulder presses, and squats against a wall.

• Avoid exercises that require lying flat on your back, as this position can compress the inferior vena cava, reducing blood flow to the fetus.

• Breathe steadily during lifting to maintain oxygen flow to the baby.

Consider Stem Cell Preservation!

Exercise during pregnancy is one of the best ways to keep yourself and your baby healthy in the long run. However, there are several other things to consider for your child’s well-being as an expecting mother. We recommend going for stem cell preservation if you want to secure your baby’s health for the future. The process involves extracting stem cells from umbilical cord blood and considering for treatment purposes if necessary.

Visit Cryoviva Life Sciences to learn more about the stem cell banking process now!