When should I Start Prenatal Exercise?

Are you expecting and wondering when it's safe to start exercising during pregnancy? In this post, I will dive into the importance of exercise during pregnancy, the benefits for you and your baby, and most importantly, when is the right time to start?

Whether you're a first-time mother or a seasoned pro, this post will provide you with the guidance you need to get moving safely and confidently.

Start Today

You can (and should) start safe prenatal exercise as soon as you know you’re pregnant.

Even from week 4–6 if you have a normal, low-risk pregnancy.

Waiting until the second trimester is an outdated myth.

ACOG Guidelines

The most up-to-date guidelines (ACOG 2025):

Exercise is not only safe - it's recommended from the first trimester onward.

Women with uncomplicated pregnancies should do at least 150 minutes of moderate aerobic activity and strength training 2-3 times/week throughout the entire pregnancy.

ACOG

The American College of Obstetricians and Gynecologists recommends that healthy women with normal pregnancies engage in moderate exercise for at least 20-30 minutes per day.

However, it's essential to understand that every pregnancy is unique, and certain exercises might be more suitable for different trimesters.

Your First Trimester

In the first trimester, it's crucial to focus on exercises that improve flexibility and balance. Gentle stretching, yoga, and pelvic floor exercises are great options.

As the pregnancy progresses, the type and intensity of exercises may need to be adjusted.

Your Second Trimester

In the second trimester, expectant mothers can try low-impact aerobic exercises like walking, swimming, or cycling.

Strength training exercises can also be beneficial, as long as they're modified to accommodate the growing belly.

Your Third Trimester

In the third trimester, it's essential to prioritize exercises that promote flexibility and relaxation, such as prenatal yoga or meditation.

These activities can help reduce stress and anxiety, which are common during this stage.

When should I Start Prenatal Exercise?

Exercising during pregnancy is a crucial topic that's often overlooked or misunderstood, but it's essential for both the mother's and baby's well-being.

Staying active can help with weight management, reduce the risk of gestational diabetes, and even prepare the body for labor.

Do You Have Fears?

Many expectant mothers are hesitant to start or continue exercising during pregnancy because of fears and misconceptions about safety.

Some might think that exercising will harm the baby or cause preterm labor, while others might be worried about their body's ability to adapt to physical activity.

These concerns are valid.

But it's essential to separate fact from fiction and get accurate information from trusted medical sources.

Additionally, some women might be concerned about their changing body and how it will affect their ability to exercise.

They might feel self-conscious about their growing belly, or worry that they won't be able to perform exercises they used to do before pregnancy.

When You Can Start Right Away (Week 4-12)

If you have no contraindications (see list below), start immediately. The first trimester is the best time to:

1. Build the deep core and pelvic floor habits that protect against diastasis and PGP later

2. Prevent excessive weight gain

3. Reduce risk of gestational diabetes by up to 40%

4. Improve mood and energy (huge for early-pregnancy fatigue)

Safe first-trimester program (from week 5-6):

1. Walking 20-40 min/day

2. Body-weight strength circuit

3. Gentle pelvic floor + transversus abdominis activation (connection breathing)

4. Prenatal yoga or Pilates with a certified instructor (avoid heated classes and deep twists)

Get Clearance First

Get your OB/midwife's explicit OK before starting or continuing if you have:
Absolute contraindications (do NOT exercise until cleared):

1. Ruptured membranes

2. Premature labor

3. Unexplained vaginal bleeding

4 Placenta praevia after 28 weeks

5. Pre-eclampsia

6. Severe anemia

7. Cervical insufficiency/cerclage

8. Multiple gestation with risk factors (triplets+, twins with issues)

Relative contraindications (usually OK with doctor approval):

1. History of recurrent miscarriage

2. Mild-moderate asthma

3. Poorly controlled type 1 diabetes or thyroid disease

4. Extreme obesity (BMI >40) or underweight (BMI <12)

5. Heavy smoker

6. Previous extremely sedentary lifestyle (start very gradually)

Starting Prenatal Exercise

1. If you were inactive before pregnancy I would recommend you start slowly. Maybe start with a 10-minute session and gradually increase the duration to 20-30 minutes.

2. If you were active before pregnancy then you will still need to modify the exercises you do. Some exercise can cause injury when pregnant.

3. If you have a high level of fitness then it is generally safe to continue vigorous exercise but make sure you do not get too out of breath.

4. Always consult your doctor

Types of Exercise

1. I recommend low-impact forms of exercise such as walking, swimming, and water aerobics are great low-impact choices.

2. Strength training when pregnant is also recommended but you must only include pregnancy safe exercises.

3. Avoid contact sports, activities with a high risk of falling, and exercising on your back after in late pregnancy.

Tips for exercising while pregnant

1. Listen to your body

2. Stay hydrated

3. Avoid overheating

4. Aim for moderate intensity

5. Make adjustments for your growing belly

So, when is the right time to start exercising during pregnancy?

The answer is: as soon as possible, under the guidance of a healthcare provider. In an ideal scenario, expectant mothers should start exercising during the first trimester, but it's never too late to begin.

The key is to listen to your body and start slowly, increasing intensity and frequency as you become more comfortable.

Modify Your Workouts

If you're already active, you can continue exercising during pregnancy with some modifications. However, if you're new to exercise, it's crucial to start slowly and progress gradually.

Remember, the goal is not to push yourself to the limit but to prioritize your health and the health of your baby.

In summary, exercising during pregnancy is a fantastic way to ensure a healthy pregnancy and beyond.

By understanding the recommended guidelines, listening to your body, and seeking medical advice, you can enjoy the numerous benefits of staying active while pregnant.

What precautions should I take when exercising during pregnancy?

1. Avoid becoming overheated, especially in the first trimester.

2. Drink plenty of water when pregnant

3. Wear loose-fitting clothing

4. Exercise in a temperature-controlled room.

5. Avoid exercising outdoors when it is very hot or humid.

6. Wear a sports bra that gives lots of support to help protect your breasts.

7. Avoid standing still or lying flat on your back as much as possible.