Considerations During Pregnancy: 1st, 2nd, and 3rd Trimesters

General Goals During Pregnancy:

1. To establish a routine of exercise and movement throughout her pregnancy including:

  • cardiovascular,
  • strength,Visible changes in a woman's body during pregnancy
  • stability, and
  • flexibility,

2. To prepare her for:

  • the changes her body will go through during and after pregnancy,
  • for labor and birth, and
  • for new mommy-hood; physical and emotional rigors of parenting

Key is Moderation-Keep mom-to-be moving.

  • Talk Test: should be able to carry on a conversation during exercise

The ACOG-American College of Obstetricians and Gynecologists, recommends 30 minutes of exercise on most, if not all days of the week. You can access a variety of pregnancy and postnatal resources at their website:

Read my post on the ACOG’s newest exercise considerations-It’s a Win for us!

First Trimester-Conception -14 weeks

  • The First trimester is the most vulnerable stage of pregnancy.
  • Miscarriage is most common during this stage.

    Pregnancy Fundus - the top of the uterus
    Pregnancy Fundus – the top of the uterus
  • It is also when the body begins to rapidly change, being flooded with pregnancy hormones.
  • Nausea and fatigue are common, but exercise can help reduce the severity of these symptoms.

Second Trimester – 14-27 weeks

  • The second trimester is considered the most comfortable stage.
  • The body has become adapted to the hormonal changes; nausea and fatigue have usually subsided.
  • Mom feels great and energetic.

Third Trimester – 27-40 weeks

  • The 3rd trimester is where mom starts to become uncomfortable, especially towards the end of the pregnancy, due to how big her uterus has become – from the size of a lemon to the size of a watermelon.
  • Fatigue returns.
  • It is crucial she continues to exercise, even though she may not feel like it.

Next – Exercise Prescription for the Beginner, Recreational, and Competitive Athlete from Preconception to 1st Trimester