4 weeks pregnant
Our guide to your 4th week of pregnancy
Your Baby
4mm – that is how big your baby is this week. It has grown an extra layer of cells and the brain and central nervous system are already forming. In this first trimester, the baby develops at its most rapid rate. This is when all the organs, the feet, legs, arms, hands and even the toe- and fingernails are formed.
The placenta is beginning to take shape. Your baby, as a tiny little embryo, is being cared for by the amniotic fluid inside the amniotic sac and there is a minuscule yolk sac which will produce all your baby’s red blood cells until the placenta is ready to take over.
You
This might be the first time you discover you are pregnant. If you have not been trying for a baby, missing your period will be rather unexpected. But you have now been pregnant – as far as the official rules go – for a month already. You have had a baby growing inside of you for around a week, although it is still just a collection of 100 or so cells.
You may be feeling different already, with some women claiming they can sense when they are pregnant. Or you may be experiencing early changes to your body, such as growing breasts, an increase in body temperature and tiredness and lethargy. On the other hand, do not worry if you feel exactly the same as you always do.
Exercise during pregnancy
Just because you have found out you are pregnant doesn’t mean you should give up on your exercise regime, far from it in fact. If you haven’t been doing any exercise, now is a good time to give it a go. A regular, low-intensity work out can help you deal with the side effects of pregnancy such as carrying excess weight, back pain, inflexibility, fatigue and stress. Certain exercises can help build up your pelvic floor muscles which are essential during labour. You can work on movements to increase balance and it’s also a great way to minimise excess weight gain.
Avoid sports that could knock you off balance, or where you could injure yourself and the baby. So skiing, horse riding and squash are a no-no. You can still go walking, cycling (preferably on an exercise bike, so you won’t be at risk of any accidents) and jogging, but the best activities are swimming, because it’s load bearing so you won’t feel all the extra baby weight, and Yoga and Pilates, especially classes designed for pregnant women. These exercise are great for relieving stress and aiding sleep, but they will work on your flexibility and balance too. An added bonus is meeting other soon-to-be mums.
Remember to always seek advice from your doctor before starting an exercise regime and listen to your body; if it feels tired or dizzy, stop and rest. You can continue exercising throughout most stages of pregnancy.
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