First Trimester Exercise Guide: Do’s and Don’ts

You may worry about the effect exercise during pregnancy will have on your baby, but gentle physical activity is completely safe for both of you. It helps you maintain a healthy weight while pregnant and also enables you to prepare your body for labour.

The key to exercising during any part of pregnancy, including the first trimester, is exercising safely and in moderation.

Continue our guide to discover the critical do’s and don’ts regarding exercising in the first trimester of pregnancy.

Why is exercise important in the first trimester?

We recommend 150 minutes of exercise a week in the first trimester, such as a light 30-minute workout or a short walk. This level of physical activity will provide numerous benefits during pregnancy, including:

• It will boost your mood and energy by combating fatigue and releasing endorphins.
• It helps you manage weight gain without needing strenuous exercise.
• It can improve blood circulation, which can reduce swelling.
• It will help prevent constipation.
• It can strengthen your muscles and improve your stamina, both of which are crucial for preparing yourself for labour.

Do’s: safe exercises for the first trimester

Here are some excellent low-impact exercises suitable for your first trimester:

• Walking is free and easy to incorporate into your routine. Anywhere between 10 and 30 minutes is suitable for a walk in your first trimester.
• Cycling on a stationary bike is a good low-impact exercise, where you can adjust your position so you feel comfortable.
• We recommend swimming because the water will support your increased weight. Some pools will also have specialist aqua-natal classes.
• If you are an experienced runner, running is suitable during pregnancy as long as you are comfortable and your midwife doesn’t have concerns. If not, we recommend sticking to walking.
• Prenatal yoga can help you relieve tension and relax.
• Aerobics classes consist of many low-impact exercises; you can join online or in-person classes.
• Pelvic floor exercises are crucial for strengthening your joints and muscles for birth.

During any type of exercise, remember to always listen to your body. If you are dizzy, in pain or overly tired, stop exercising immediately and rest. If you have any concerns, talk to your midwife or doctor. Our rule is that if you can’t hold a conversation while exercising, you should lower the intensity.

Additionally, remember to drink plenty of water before, during, and after exercising.

Don’ts: what to avoid during the first trimester?

There are several exercises you should avoid during the first trimester. The most obvious one is high-impact exercise, such as any contact sport, or any exercise with a risk of falling (e.g., horse riding).

Avoid exercise that involves lying on your back for longer than a few minutes (particularly after 16 weeks). This is because the weight of your bump presses on the main blood vessel bringing blood back to your heart, which could cause low blood pressure and make you feel dizzy

You should also avoid any exercise in hot weather or exercise classes in warm conditions, as you can easily overheat.

Additional exercises to avoid include scuba diving, as your baby has no protection against gas embolism and decompression sickness, and anything over 2,500m above sea level, as you will risk altitude sickness.

How to exercise safely while pregnant

We have a few final top tips for pregnant women/birthing people to stay safe during exercise:

• Wear supportive trainers.
• Always warm up and cool down to lessen fatigue and prevent injury.
• Prioritise shorter sessions over longer ones.
• If you go to exercise classes, make sure your teacher is properly qualified and knows that you're pregnant, as well as how many weeks pregnant you are.

Further information on exercise during pregnancy

Performing safe exercises in moderation can boost your strength, stamina and well-being in early pregnancy. Remember that when you exercise, you should focus on your safety and comfort. If you have any questions along the way, contact your midwife or GP.

You can learn more about exercising during pregnancy by visiting our page here, and more about what you can expect in the first trimester here.