Safe Exercises for the First Trimester of Pregnancy – SNUG360

Walking & Jogging

Walking and jogging are safe exercises during pregnancy as long as your doctor approves. Walking and jogging help in strengthening the heart and improving blood flow, which is essential for both you and your baby.

This exercise doesn’t require any equipment and is easy to perform; all you need is a comfortable pair of shoes, and you are good to go. Here are some tips to get started:

• Start with a comfortable pace and increase gradually as required.
• Walk on an even and flat surface to keep it gentle and low-impact.
• Swinging your arms wide and in rhythmic movement while walking will result in a moderate increase in heart rate.
• Choose a natural and calm setting for your walk or jog for a more relaxed feel.

Pro Tip: If you’re used to running or jogging, you can gradually transition from walking to jogging while keeping an appropriate intensity to avoid overexertion. Always check with your OB-GYN before beginning or changing your exercise plan.

Swimming & Water Aerobics

Swimming and water aerobics are considered the safest exercises for pregnant women. It’s a full-body exercise that combines muscle strengthening and cardiovascular benefits. Both of these are low-impact exercises that additionally help in:

• Reducing swelling in feet, ankles, and hands.
• Ideal low-impact exercise to reduce back pain.

What makes these exercises safe for the first trimester is that it does not pose the risk of falling. Additionally, if you are a new beginner in swimming, you start by taking two to three 30-minute sessions every week. And if you are already comfortable in water, you can go for 30-minute classes several times a week, as per your comfort level, energy, and need.

Fact: Research supports that moderate-intensity water exercises do not increase the risk of complications for the mother or baby. The study published in the National Library of Medicine confirms that such exercises are safe and beneficial during pregnancy.

Yoga

Yoga offers both physical and mental benefits and is considered safe during the first trimester of pregnancy. Yoga is considered one of the gentlest and least impactful forms of exercise that allow people to gently stretch and strengthen their bodies.

On the other hand, it also improves mental well-being by encouraging mindfulness, controlled breathing, and meditation, which is very helpful during labor. Here is how to get started with yoga:

• Considered joining a yoga studio that offers yoga for pregnant women.
• If you are new to yoga, you can schedule 30-minute classes per week.
• If you are used to doing yoga, you can continue with the usual routine.

Keep in mind that while yoga is considered safe, it’s recommended to ask your doctor whether there is any particular movement that you should avoid during your first trimester of pregnancy. A double check with your doctor will help ensure the safety of both you and your baby.

Recommended Gear: Whether you are doing pilates, yoga or any other kind of floor workout, we recommend that you try our Non-Slip Grip Socks. During pregnancy, your balance can naturally change, and staying safe during gentle workouts like yoga or stretching becomes even more important. Our grip socks help your feet stay in place, so you don’t slip or slide around.

Prenatal Pilates

If you don’t have any complications, pilates during the first trimester of pregnancy is considered safe. Prenatal pilates is designed for pregnant women, and just like yoga, it includes breathing exercises that help you relax. It is preferred because it improves core strength, balance, and posture without putting too much strain on your joints. Pilates helps in reducing back pain, which is common during pregnancy due to weight gain.

You can get started with Pilates exercise lessons online, specifically designed for pregnant women, or you can enroll yourself in a gym or studio that offers prenatal Pilates classes. If you are new to Pilates, start slowly by doing a few sessions of 10-15 minutes each week. After some time, you can gradually increase the session by 30 minutes. Again, it is vital to ask your doctor about avoiding any specific movements that can be harmful during pregnancy.

Kegel Exercise

Kegels, also known as Pelvic floor exercises, are generally considered safe and offer multiple health advantages to pregnant women. They help in strengthening the muscles that support your uterus, bowel, and bladder. In fact a study This further helps in lowering the chances of having urinary problems and improves pelvic floor health during and after pregnancy, and enhances overall quality of life.

In fact, this report by the National Center for Biotechnology Information(NCBI) supports the role of pelvic floor exercises in reducing pelvic floor dysfunction and improving maternal well-being during pregnancy. You can easily perform kegel exercises anytime.

To do these exercises, squeeze the muscles you use to stop urinating and hold that squeeze for a few seconds, then relax. Repeat this several times, making sure you’re using the right muscles. Practicing these pelvic floor exercises regularly can help with childbirth and recovery after having a baby.

Low intensity weight training

Studies published in the National Library of Medicine(NIH) show that low-intensity weight training is generally safe during the first trimester of pregnancy. Even though moderate weightlifting is safe to do, it’s always advisable to take advice from your doctor before starting any exercise during pregnancy.

If you have already been used to weight lifting before pregnancy, you may be able to continue it with minor modification, but if you are new to weight training, it is recommended to start gradually with lighter weights. Here are some important considerations while doing weight training during pregnancy:

• Listen to your body and stop immediately if you feel dizziness, pain, or extreme fatigue.
• Stay hydrated and maintain the right posture and techniques to prevent injury.
• Avoid exercising in humid or excessively hot environments.
• Avoid exercises that may pose the risk of falls

Stationary Cycling

Stationary cycling is a safe and effective form of cardio for pregnant women. Unlike outdoor cycling, which may pose risks such as falls, stationary bikes, spin classes, and safe flat cycling paths are some low-impact alternatives that are much more safer options during pregnancy.

For beginners, starting with short sessions around 10 to 15 minutes can help the body adjust without strain. As comfort and stamina improve, these sessions can be gradually increased to 30–60 minutes if needed. Those who were already comfortable with spin classes or stationary cycling before pregnancy can usually continue their routine throughout the first trimester, as long as they maintain moderate intensity.