Staying healthy when you’re pregnant is one of the best things you can do. Exercise during pregnancy can regulate weight gain, prepare for the bearing of more weight gain and also helps with mood and sleep.

During the first trimester, your body goes through changes that aren’t noticeable other than feeling like you need more rest. If you’ve already been active pre-pregnancy keep doing what you are doing for example if you’ve been running 3 times a week, continue being active but as your pregnancy continues on the run may have to change to a shorter walk.

In your first trimester as I said you won’t notice many changes, but make sure that when you take on an exercise program that your coaches know.


Exercises you can do in this first trimester

  • Weight training – if you are a beginner or have no experience with this please consult a health professional before commencing weight training whilst you are expecting.
  • Running – this is perfectly fine in your first trimester but eventually, you will need to give it up in the next several months
  • Swimming and water aerobics – as swimming takes away any loading on the joints, this is a great way to start
  • Walking – going for a stroll in the park can get your heart rate moving and building endurance
  • Yoga – you will need to avoid a few poses in yoga such as backbends, twists, headstands and lying on your back – best to go to a pregnancy yoga class for this
  • Pilates – as many women experience back pain in pregnancy this is a great way to increase core strength


Tips for exercising in your first trimester

  • Aim for 20-40- minutes of exercise at least 3 times a week (stop if feeling too fatigued)
  • Don’t exercise in outside or humid weather
  • Wear good supportive shoes
  • Remember that your balance will change over the course just be aware
  • Stay hydrated


You might also like to read:

Can stress while pregnant harm your baby?

Finding Balance and Time for Activity

Exercise Motivation Tips for Busy Mums