Staying Fit While Pregnant: Exercise Ideas for Every Trimester

Maternity

share to

May 9, 2023

published on

Pregnancy is an amazing time for many women, but it can also be quite challenging. It’s important to prioritize your physical health while pregnant, and exercise is one of the best ways to do that. Exercise during pregnancy can help you stay fit and healthy, reduce stress and even make labor easier. With the right type of exercise, you can safely enjoy the benefits of staying active throughout your pregnancy. In this blog post, you’ll learn about staying fit while pregnant throughout every trimester.

First Trimester
During the first trimester of pregnancy, you may feel tired or nauseous, but this doesn’t mean you should skip exercise altogether. In fact, staying active during this time can help you manage your symptoms and prepare your body for the upcoming changes.
Experts suggest that you can continue with whatever exercise routine you were doing before pregnancy, as long as you have the green light from your doctor or midwife. However, some low-impact exercises that are safe for pregnancy include yoga, pilates, and walking.
Yoga and pilates are both great ways to improve your strength, flexibility, and balance while pregnant. These workouts focus on breathing techniques and gentle movements that can help reduce stress and anxiety. You can find prenatal yoga classes specifically designed for pregnant women, but be sure to let your instructor know you are expecting.
Walking is another easy exercise option for the first trimester. It requires no equipment, and you can do it anywhere. Walking can help improve circulation, maintain a healthy weight, and increase energy levels. Start with shorter distances and gradually increase your time and distance as you feel comfortable.
Remember to listen to your body during the first trimester. If you feel overly tired or dizzy, it’s okay to take a break or reduce your exercise intensity. Always consult with your healthcare provider if you have any concerns or questions about exercise during pregnancy.

Second Trimester
By the second trimester, you might start feeling more comfortable with your pregnancy and eager to continue your exercise routine. However, it’s important to remember that your body is changing and adjusting to the growing baby, so it’s crucial to modify your workouts accordingly.
During the second trimester, it’s recommended to incorporate more low-impact exercises, such as prenatal yoga, swimming, and walking. These workouts can help improve circulation, increase flexibility, and promote relaxation.
Weight training is also a great way to maintain muscle strength and endurance, but it’s important to reduce the weight and avoid exercises that put too much pressure on your abdomen, such as crunches and sit-ups.
Pilates and barre classes can also be beneficial for expecting mothers, as they focus on strengthening the core, pelvic floor, and legs. However, it’s crucial to consult with a prenatal-certified instructor and modify any exercises that may cause discomfort or strain.
Lastly, remember to stay hydrated and listen to your body. If you experience any pain, dizziness, or shortness of breath, stop the workout and rest. It’s important to prioritize the safety and well-being of both you and your baby during this time.

Third Trimester
Congratulations, mama-to-be! You’ve made it to the third trimester of your pregnancy. This is an exciting and nerve-wracking time as you prepare for the arrival of your little one. However, it can also be a physically challenging time as your baby bump continues to grow and your body prepares for labor and delivery.
Despite the discomfort and exhaustion that may come with the third trimester, it’s still important to stay active and maintain your fitness. In fact, regular exercise can help you prepare for childbirth, reduce the risk of certain pregnancy-related complications, and even improve your mood.
Here are some tips for staying active in the third trimester of your pregnancy:

Take it easy
By this stage of your pregnancy, your body is working hard to accommodate your growing baby. It’s important to listen to your body and take things at a slower pace. Consider taking shorter walks or breaks between exercises.
Low-impact workouts
Now is not the time to take up high-impact sports like running or jumping. Instead, try low-impact workouts like swimming, prenatal yoga, or cycling on a stationary bike. These exercises can help to reduce pressure on your joints and minimize the risk of injury.
Pelvic floor exercises
In addition to traditional workouts, it’s also important to incorporate pelvic floor exercises into your routine. These exercises can help to strengthen the muscles that support your bladder, uterus, and bowels, and may reduce the risk of urinary incontinence after childbirth.
Consult your doctor
Before starting any new exercise routine, it’s important to talk to your doctor. They can advise you on what exercises are safe and appropriate for you and your baby, taking into consideration any health conditions or complications you may be experiencing.
In summary, staying active during your third trimester is important for both you and your baby. By taking it easy, sticking to low-impact exercises, incorporating pelvic floor exercises, and consulting with your doctor or midwife, you can stay fit and healthy throughout your pregnancy.

Overall, staying active is not only safe but also important when you are pregnant. Exercise can lead to an easier birth and an easier time bouncing back to your pre-baby body. As always, make sure you listen to your body so you don’t overstrain yourself. Make sure to check out some of my other blogs for some great information on pregnancy and newborns. While you’re here, I’d love for you to see my maternity and newborn photos and see if you want to document your own beautiful journey with me.