When Should I Start Prenatal Exercise?

Deciding when to start prenatal exercise is a common question for expectant mothers eager to stay active and healthy during pregnancy. The answer depends on your fitness background, health status, and pregnancy progression, but the good news is that exercise is generally safe and beneficial at any stage provided it’s approached thoughtfully.

Before Pregnancy

If you were active before pregnancy, you can typically continue exercising as soon as you learn you're expecting, assuming your doctor gives the green light.

The American College of Obstetricians and Gynecologists (ACOG) recommends at least 150 minutes of moderate-intensity aerobic activity per week for healthy pregnant women. Activities like walking, swimming, or prenatal yoga can often be maintained from the first trimester onward.

The key is to listen to your body and adjust intensity as needed.

Your pre-pregnancy run might become a brisk walk as fatigue or nausea kicks in during early weeks.

For beginners with little exercise experience, starting prenatal workouts in the first trimester is still an option, but it’s wise to ease in gradually. Begin with low-impact activities like stretching or short walks (10-15 minutes daily) to build stamina.

Consult your healthcare provider first, especially if you have conditions like high blood pressure or a history of miscarriage.

What precautions should I take when exercising during pregnancy?

1. Avoid becoming overheated, especially in the first trimester.

2. Drink plenty of water when pregnant

3. Wear loose-fitting clothing

4. Exercise in a temperature-controlled room.

5. Avoid exercising outdoors when it is very hot or humid.

6. Wear a sports bra that gives lots of support to help protect your breasts.

7. Avoid standing still or lying flat on your back as much as possible.

When Should I Start Prenatal Exercise?

First Trimester

The first trimester is a delicate time as your body adjusts to hormonal shifts and fetal development, so starting slow minimizes risk while establishing a routine.

Second Trimester

The second trimester is often called the “golden period” for prenatal exercise. Morning sickness typically fades, energy levels rise, and your bump isn’t yet large enough to limit movement. This is an ideal time to start or ramp up a program if you’ve been hesitant.

Strength training when pregnant with light weights or bodyweight exercises (like squats) can support posture as your center of gravity shifts. ACOG notes that exercise during this phase can reduce risks like gestational diabetes and excessive weight gain, making it a sweet spot for many.

Third Trimester

If you've delayed exercise until the third trimester, it's not too late. While your growing belly and possible discomfort (like back pain) may limit options, gentle activities like seated stretches, pelvic floor exercises, or water aerobics can still offer benefits.

These movements prepare your body for labor and ease swelling or stiffness. However, avoid starting anything intense like high-impact cardio if you've been sedentary, as your ligaments are looser and injury risk is higher.

Avoid the Following

1. Exercises that could cause you to lose your balance.

2. High-impact exercises and movements.

3. High-intensity workouts.

4. Jumping.

5. Hopping.

6. Skipping.

7. Bouncing.

Timing also hinges on safety signals.

Stop and seek medical advice if you experience dizziness, bleeding, or shortness of breath. Avoid lying flat on your back after the first trimester, as this can compress blood vessels, and skip exercises with a fall risk (e.g., cycling outdoors) as pregnancy progresses.

When You're Ready

Ultimately, the best time to start is when you feel ready and have clearance from your doctor, whether that's week 5 or week 35. Pair your routine with hydration, rest, and a focus on how you feel, not how much you achieve. Prenatal exercise is about nurturing yourself and your baby, whenever you begin.