Pregnancy and Exercise in theFirst Trimester

Exercise is important whether you are trying to get pregnant or if you are already. Pregnancy and exercise in the first trimester is very beneficial for the health of the mother and the baby as well. You should start with a warm up exercise and then do mild exercises in the initial days. If you have shortness of breath or pain, then try to slow down before you stop completely. Aerobics, relaxation techniques, weight training, and kegel exercises may be done safely in the first trimester. Your body still looks the same in the initial days, but there are many small changes occurring inside the body. Exercise in pregnancy has many benefits like it improves your sleep and makes your labor and delivery easier.

Exercises to be done in the first Trimester

Some of the exercises that are recommended in the first trimester are aerobic exercise, swimming, relaxation techniques, walking, and kegel exercises.

Aerobic Exercise

This type of exercise increases the breathing and heart rate and it could be anything from taking a brisk walk to swimming. Benefits of aerobic exercise include the following:

  • Improves the blood circulation to the fetus.
  • Increases the muscle tone and strength that can prevent back pain and eases labor.
  • Burns calories and so you do not gain excess weight.
  • Improves the oxygen content in the body.
  • Prevents problems like hemorrhoids, venous stasis, varicose veins, and fluid retention.
  • Improves blood sugar control and reduces the risk of gestational diabetes.
  • Improves sleep and confidence.
  • To get the maximum benefit, each session should last for 20 – 30 minutes.


  • Walking is another great exercise that poses few risks.
  • You need to invest in a good pair of properly fitting shoes that can provide you support.
  • When you walk,be conscious of the weather and if it is too hot, then do not go long distances in humid or hot weather.


  • Swimming is another exercise that is very good for pregnant women as it provides a cardiovascular workout like toning muscles and stretching.
  • During the first trimester, swim at least for 20 minutes three times a week. This can keep you in good shape.

Relaxation Techniques

  • Relaxation techniques can help your breathing patterns and relieve you from the daily stress and strain by making you feel better.
  • It also trains the mind to relieve you from the emotional tension.
  • This can help you even in the later stages of pregnancy, especially during labor and delivery.
  • Yoga is another way to relax and helps in toning the muscles.
  • It works both on your body and mind by calming the mind.
  • It also tones and strengthens the muscles giving you a sense of calm and peace.
  • In the third trimester some of the yoga postures may need you to lie flat on the back. So, try to avoid such yoga postures.
  • Another benefit is that yoga focuses on breathing techniques as it can be help you remain calm and stay focused during labor and delivery.


  • You could also go for a prenatal massage because when your body is kneaded and stroked, it helps to loosen the muscles and calm the nervous system.
  • It also increases the blood flow throughout the body and eases the discomforts related to pregnancy in the first trimester.
  • Recent studies have stated that massage even boosts the immune system.

These are some of the exercises to be done in the first trimester of your pregnancy. But in some cases the doctor may recommend you to take complete bed rest, then you need not exercise as it could cause complications. So, consult your doctor before doing any type of exercise.

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