Move with joy and confidence
Safe, gentle exercises to keep you strong and healthy throughout your pregnancy. Celebrate what your amazing body can do!
Safe Exercises by Trimester
Gentle movements adapted for each stage of your pregnancy
First Trimester (1-12 weeks)
Walking
20-30 minutes
Low impact cardio
Swimming
20-30 minutes
Full body, joint-friendly
Prenatal Yoga
30-45 minutes
Flexibility & relaxation
Light Strength Training
20-30 minutes
Maintain muscle tone
Second Trimester (13-27 weeks)
Brisk Walking
30-40 minutes
Increased energy
Water Aerobics
30-45 minutes
Buoyancy support
Modified Pilates
30-45 minutes
Core strength
Stationary Cycling
20-30 minutes
Cardiovascular fitness
Third Trimester (28+ weeks)
Gentle Walking
15-30 minutes
Maintains mobility
Swimming/Water Walking
20-30 minutes
Weight relief
Prenatal Yoga
30-45 minutes
Birth preparation
Pelvic Floor Exercises
10-15 minutes
Labor preparation
Exercise Guidelines
Important tips for safe and effective pregnancy exercise
Do's
- ✓Start slowly and listen to your body
- ✓Stay hydrated before, during, and after
- ✓Wear supportive clothing and shoes
- ✓Exercise regularly (most days)
- ✓Warm up and cool down properly
Don'ts
- ✗Exercise lying flat on your back (after first trimester)
- ✗Participate in contact sports
- ✗Exercise in hot, humid weather
- ✗Hold your breath during exercise
- ✗Exercise to exhaustion
Benefits of Exercise
- •Improved energy levels
- •Better sleep quality
- •Reduced back pain
- •Easier labor & delivery
- •Faster postpartum recovery
- •Improved mood
When to Stop Exercising
- Chest pain or shortness of breath
- Dizziness or feeling faint
- Vaginal bleeding
- Regular contractions
- Severe headaches
- Decreased fetal movement
Contact your healthcare provider immediately if you experience any of these symptoms.
Remember
Always consult with your healthcare provider before starting any exercise program. Every pregnancy is unique, and you're the expert on your own body. You're doing beautifully!