By Brittni Johnson, DNP, CNM, Certified Nurse Midwife, Virtua Midwifery

Staying active during pregnancy is one of the best things you can do for your health and your baby’s. Whether you’re a seasoned athlete or just starting out, regular exercise can help you feel better, reduce pregnancy discomforts, and even make labor easier.

But what’s safe? And how should your routine change as your pregnancy progresses? Let’s break it down.

Why exercise during pregnancy?

Exercise offers a long list of benefits for expectant moms, including:

• Helps manage weight gain
• Reduces nausea and fatigue
• Lowers the risk of gestational diabetes
• Boosts energy and mood
• Improves sleep and reduces stress

Before starting or continuing any fitness routine, talk to your OB provider—especially if you have had complications like bleeding, preterm labor risk, or placenta issues.

First trimester: Start slow, stay consistent

During your first trimester, you may struggle with nausea, vomiting, and fatigue. Despite these challenges, sticking to your pre-pregnancy workout routine is generally safe and beneficial.

If you’re new to exercising, now’s a great time to start with low-impact and low-intensity activities like walking, swimming, or indoor cycling.

Second trimester: Stay balanced and hydrated

As your belly grows, your balance may shift, and things you could easily do before may be a bit riskier now. Avoid activities that involve fall risks, like outdoor biking or trail running. Thanks to the air conditioning and nearby bathrooms, you may enjoy exercising in the gym now.

By 16 weeks, your blood vessels dilate to accommodate increased blood volume, so you may feel faint when exercising. Follow these tips to prevent lightheadedness:

• Stop exercising if you feel dizzy or faint, then resume slowly at a lower speed or intensity.
• Don't exercise to the point of feeling unable to catch your breath.
• Drink lots of water or sugar-free electrolyte drinks before and during your workout.
• Before workouts, have a snack that combines protein and carbohydrates, like a banana with peanut butter

Third trimester: Focus on comfort and core strength

It’s common to have problems with balance, joint pain, or swollen legs and feet during your third trimester. This makes swimming a great fitness option, including lap swimming, water aerobics, and water running. These exercises can tone your core, increase your heart rate, and take pressure off your legs and joints. Yoga and stretching can also help keep you toned.

Avoid competitive events like marathons after 36 weeks. While running a marathon in your third trimester wouldn’t necessarily cause you to go into labor, the crowds and closed streets common during races can create a dangerous situation if you sustain an injury or go into labor naturally and need to reach a hospital.

Also, drink plenty of water and avoid prolonged sun exposure when exercising outdoors.

After baby: Ease back in

You can begin light activities like walking or stretching when you feel ready, but wait at least six weeks to start intense workouts unless your health care provider advises otherwise.

It's fine to exercise while breastfeeding. Stay hydrated, and consider feeding or pumping before exercising to avoid engorgement. Wear a well-fitting athletic bra to minimize breast discomfort.

Pregnancy isn’t a time to push your limits, but it’s also not a time to stop moving. With proper guidance and some flexibility, you can stay strong, healthy, and energized throughout your pregnancy journey.

Virtua experts are here to help you have a healthy pregnancy

• Find a Virtua OB provider near you and schedule an appointment online.
• Virtua Health offers a variety of in-person and virtual maternity and breastfeeding classes and interactive courses, including childbirth preparation, baby basics, and more. See all the maternity classes.