First Trimester Exercise

Exercise during first trimester tends to be challenging.   The volume of blood pumped out by the heart each minute increases by 5-6 weeks gestation and blood pressure is decreased. All of these changes, while unnoticeable on the outside can create feelings of dizziness, rapid heart rate and the feeling of not being able to take a deep breath.

If you workout regularly these symptoms might be what triggers you to take a pregnancy test.

Exercise during early pregnancy is completely safe. But you will want to follow all the do’s and don’ts below. If you are concerned about the 2 week wait (2ww) or waiting on a beta test, we have a lot or pre-pregnancy and infertility advice on exercising during the two week wait and early pregnancy.

Ultimately, the most common concern amongst pregnant women is whether exercising will induce a miscarriage. Exercise actually soothes many of the aches and annoyances of the first trimester, and continuing to exercise throughout the pregnancy can only add benefits to the mother and her baby.[1]

But you might notice you are low on energy, green to the gills, tired and simply blah. This combination makes exercise during the first trimester challenging.

1st trimester workouts can be most effective if they are short and sweet. This will have you feeling your best, while helping nudge your energy just a bit. Try my 15 minute Slim & Fit Pregnancy workouts. You can do the full body Fluid Cardio Toning or combine Upper Body and Barefoot Lower Body for a 30 minute workout.

According to ACOG, women with uncomplicated pregnancies should be encouraged to engage in aerobic and strength-conditioning exercises before, during and after pregnancy (ACOG CO650, Dec 2015). Exercising in a cool environment is key, especially in the 1st trimester.  Make sure you read all of the pregnancy exercise do’s and don’ts during your first trimester

How much is too much during pregnancy
Running during pregnancy
Shop Pregnancy Workouts

Second Trimester

Third Trimester

[1] Clapp, J.F., 3rd, and Catherine Cram. Exercising through Your Pregnancy, Second Edition, 2012. Omaha, NE: Addicus Books, Inc.

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