Exercise During and After Pregnancy: Tips for Staying Active Safely

Staying active during pregnancy comes with numerous benefits for both mother and baby, but it’s important to adjust your routine as your body changes. Many of my patients ask about what’s safe and beneficial when it comes to exercise during pregnancy—especially in the first trimester when everything feels new, and symptoms like nausea and fatigue can be overwhelming.

My name is Dr. Lucky Sekhon, and I am a double board certified OBGYN and REI based in NYC. This is the final post in my four-part series exploring how to navigate exercise throughout your fertility and pregnancy journey. If you’ve been following along, we’ve already covered exercise while trying to conceive, during an egg retrieval cycle, and after an embryo transfer. Now, let’s focus on pregnancy and postpartum—how to stay active safely and support both your physical and emotional well-being.

If you enjoy the content I produce on this blog, please follow me on Instagram where I post regularly on topics such as IVF, egg freezing and infertility.

Exercise During Pregnancy: How Your Body Changes

Your body goes through profound changes during pregnancy, which makes adjusting your exercise routine essential. Here’s what to expect:

First Trimester: High Progesterone and Ligament Laxity

In early pregnancy, progesterone levels rise dramatically, which can cause lower blood pressure and increased ligament laxity (the loosening of ligaments around your joints). While this is a natural part of pregnancy, it also means your joints and muscles are more prone to injury, so be mindful as you modify your workouts.

Don’t worry, this doesn’t mean you need to stop moving! It just means you should avoid high-risk movements and make adjustments to support your body’s changing needs.

Energy Levels and Nausea

First trimester symptoms like fatigue and nausea can make it hard to stay consistent with exercise, but moving your body—even just a little—can help boost your energy and lift your mood. Listen to your body and adjust as needed. If you feel up to it, light activity can actually help with some of the unpleasant symptoms of early pregnancy.

The Benefits of Exercise During Pregnancy

Staying active while pregnant isn’t just about feeling good in the moment. There are significant benefits for both you and your baby:

• Improved cardiovascular health for you, making it easier to handle the demands of pregnancy.
• Better weight management, which helps reduce the risk of complications.
• Lower risk of developing gestational diabetes and preeclampsia.
• Exercise can lead to an easier labor and delivery and reduce the likelihood of a cesarean section.
• Your baby benefits too! Regular exercise during pregnancy is associated with healthier birth weights.

And perhaps one of the most important benefits—exercise can help boost mental health. Staying active helps manage anxiety, reduces the risk of depression, and can improve mood, which is critical for your overall well-being.

Safe Exercise Recommendations for Pregnancy

Whether you’re new to exercise or a seasoned athlete, pregnancy is a time to adapt your routine:

Starting Slow in the First Trimester

If you haven’t been active before pregnancy, this isn’t the time to jump into an intense new program like CrossFit or HIIT. Instead, focus on starting slow and gradually building up.

For those who were already active before pregnancy, it’s generally safe to continue your workouts with a few modifications to avoid injury and accommodate your changing body.

Low-Impact Exercise Options

• Walking: It’s one of the safest and easiest ways to stay active without overexerting yourself.
• Swimming: This is a great low-impact option that alleviates pressure on your joints while offering a full-body workout.
• Prenatal Yoga or Pilates: These practices can strengthen your core, improve flexibility, and help manage stress. Just avoid positions that involve lying flat on your back after the first trimester.
• Strength Training: Light to moderate weights are usually safe, but avoid heavy lifting or exercises that strain the abdomen.

What to Avoid

• High-impact exercises like running or jumping, especially if you’re not used to them.
• Be cautious with exercises that involve balance, as your center of gravity shifts during pregnancy.

First Trimester: The Best Time to Build an Exercise Routine

The first trimester is often the ideal time to establish or maintain a workout routine. If you start early, it’s easier to stay active throughout your pregnancy. If you completely avoid exercise, it’s easy to become deconditioned, which makes it harder to stay mobile later in pregnancy when physical fatigue tends to set in.

Overcoming First Trimester Challenges

Here are a few tips to manage first-trimester symptoms like nausea and fatigue:

• Short, frequent workouts: Keep your sessions low-intensity and shorter to match your energy levels.
• Timing matters: Exercise when you feel your best—whether that’s morning, midday, or evening. Adjust your routine around nausea and fatigue.

Exercise Guidelines by Trimester

Trimester	Recommended Exercises	What to Avoid
First Trimester	Walking, swimming, prenatal yoga, gentle strength training (light weights). Focus on low-impact activities and avoid exercises that involve balance or intense abdominal work.	High-impact activities (running, jumping, heavy lifting) if you aren’t used to them. Be cautious of activities that involve balance.
Second Trimester	Continue walking, swimming, and prenatal yoga. Add modified strength training (avoid heavy lifting). Start to avoid lying flat on your back for extended periods.	Avoid high-impact exercises and balance-related activities as your belly grows. Avoid lying flat on your back after the first trimester.
Third Trimester	Focus on low-impact activities like walking and stretching. Avoid high-intensity movements or exercises that strain your abdomen. Prioritize gentle movement and pelvic floor exercises.	Avoid high-impact exercises, abdominal workouts, or balance-related movements. Be careful with anything that causes strain or discomfort.

Exercise After Miscarriage: Healing and Recovery

Experiencing a miscarriage is heartbreaking, and it takes both a physical and emotional toll. While it’s safe to move your body after a miscarriage, you may feel low energy due to blood loss and grief.

Start Slow and Prioritize Healing

Don’t push yourself if you’re not ready—both your body and mind need time to heal. Gentle movement can help restore circulation and bring a sense of calm.

Benefits of Movement After Miscarriage

Light exercise is incredibly helpful for mental health. Walking, gentle stretching, or yoga can help with grief, anxiety, and depression. These small movements can help improve circulation, provide a sense of control, and support your recovery.

What to Avoid

Avoid high-intensity or strenuous exercise until your body has fully recovered. Always check with your healthcare provider before restarting more intense workouts if you have concerns.

Postpartum Exercise: Easing Back Into Movement

After giving birth, whether vaginally or via cesarean section, it’s crucial to take your time easing back into exercise. The postpartum period is all about recovery.

Gradual Return to Fitness

Always consult your doctor about when it’s safe to return to exercise—usually around 6-8 weeks postpartum.

Pelvic Floor and Core Rehabilitation

Start with gentle exercises that strengthen your pelvic floor and core muscles. These areas are often weakened during pregnancy and childbirth, so easing into exercises like Kegels or postpartum-specific Pilates can help you rebuild strength without risking injury.

Safe Postpartum Workouts

• Walking and light stretching are perfect starting points.
• Avoid high-impact activities until your body feels ready to handle them.

Always listen to your body and be patient with your progress.

Conclusion: Stay Active, Stay Safe, and Listen to Your Body

Exercise during pregnancy is both safe and highly beneficial when done mindfully. As your body changes, adapt your routine to include low-impact activities like walking, swimming, or prenatal yoga. Remember:

• In the first trimester, focus on establishing a foundation for fitness that will carry you through the pregnancy.
• After a miscarriage or during the postpartum period, prioritize healing and gentle movement.
• Always listen to your body, and don’t push yourself too hard—especially if you weren’t previously active.

Staying active during pregnancy will support a healthy pregnancy, improve your mental well-being, and lead to a smoother recovery postpartum. Exercise should be a part of your journey, not an obstacle, so take it slow and make it work for you.

With that, I have wrapped up my 4-part series on exercise and fertility. If you are interested in reading more here are the other articles in the series:

• Part I: Is it OK to Exercise While Trying to Conceive?
• Part II: What to Know about Exercising During and After an Egg Retrieval Cycle?
• Part III: What to Know About Exercise During and After a Embryo Transfer Cycle?

As always, the information I have presented is not the same as medical advice from your own doctor. The right amount of exercise during any of the phases of pregnancy depend very much on your individual factors and I encourage you to speak with your OBGYN or REI about the material I have covered.

I am a practicing REI in New York and I help hundreds of women each year with their fertility. I regularly produce content on this blog as well as on my Instagram. If you are considering freezing your eggs or suffer from infertility and are interested in booking a consultation with me at my New York City office, you can submit an appointment request here.