Exercise in the first trimester

Early pregnancy is often a time filled with anxiety about what is “safe” for the baby. For the most part (aside from the disruption of early pregnancy symptoms), you can continue your life as usual. Common guidance includes avoiding alcohol and drugs, raw fish and unpasteurized dairy, hot tubs and saunas, and contact sports. Talk to your medical care providers about what is safe for you.

For those who are part of a religion where abstaining from food/drink during long stretches is part of the tradition (Ramadan, Yom Kippur/Tisha B’Av, Karwa Chauth for example), it might be important to check with your healthcare provider, especially if you’re experiencing moderate or severe pregnancy symptoms. At times, due to lack of knowledge about your specific religious fast, healthcare providers might want to err on the side of caution. Please check with your trusted religious leader/scholar as well, as participating in fasting (even with some alterations) can also be a source of joy and empowerment to many people.

When it comes to exercise, there’s often more confusion. In most uncomplicated pregnancies, you can continue your existing fitness routine, as long as you avoid contact sports, overheating and anything your healthcare provider has advised against. The most important guide is your own body: if you feel dizzy, nauseous, faint or unwell, it’s a sign to slow down or stop. If the side effects of pregnancy have you slowing down, that’s okay.

For some people, pregnancy brings new motivation to move, and they’re not sure where to begin. If that’s you, start gently. The first trimester is not the time to begin a strenuous fitness routine. You can begin by introducing walking, prenatal yoga and light stretching, which are all good entry points. Prenatal yoga can be especially helpful because it often includes pelvic floor awareness and strengthening, and other practices associated with improved wellbeing during the perinatal period.

The general recommendation is about 150 minutes of physical activity per week, but this is not about perfection. Even small amounts of daily movement matter. Discuss with your medical care provider what is safe for you.