Movement and Exercise in Pregnancy: A Guide to Modifications

A Shift in Perspective on Movement

When you first see that positive test, one of the first questions that often arises is: "Can I still do my normal workout?" You might hear conflicting advice from every corner. One person might tell you to stop lifting anything over ten pounds, while another suggests you can keep doing exactly what you’ve always done. This noise can lead to a sense of overwhelm during a time when you are looking for clarity.

In my work as a doula, I find that the most grounded approach to movement-and-exercise is one of modification rather than cessation. For most people, your routine does not need to stop—it simply needs to be calibrated to the physiological changes happening in your body. You get to decide what feels right for you, based on evidence-based education and a deep connection to your own physical cues.

Understanding Your Body’s Communication

Pregnancy is not a performance, and your body is not malfunctioning when it asks for a slower pace. Instead, your body is communicating its changing needs. During the first trimester, you might experience a significant shift in energy levels. This is often due to the massive amount of work your body is doing to build the placenta and support a growing life.

Instead of viewing fatigue as something to push through, we can view it as an invitation to adjust. One option might be to swap a high-intensity session for a gentle walk or a restorative stretching practice. The goal is to move in a way that leaves you feeling clear and grounded, rather than depleted.

First Trimester: Navigating the Fog

In weeks 5 through 16, the primary focus of movement-and-exercise is often simply managing how you feel in the moment. Nausea and exhaustion are common, and for many, the idea of a structured workout feels out of reach.

Some people find that gentle movement actually helps ease mild nausea, while others find that rest is the most productive choice they can make. Both are valid. If you are feeling up to it, maintaining your current routine is generally considered safe, provided you are listening to your body’s signals. A simple place to start is by monitoring your exertion; you should be able to carry on a conversation while moving. If you find yourself gasping for air, it may be a sign to dial back the intensity.

For more specific support during these early weeks, you can grab the free first-trimester guide which offers more insight into navigating these initial changes.

Second Trimester: Adjusting Load and Range

As you move into the second trimester, your center of gravity begins to shift. Your body also produces more relaxin, a hormone that loosens the ligaments to prepare the pelvis for birth. While this is a necessary process, it can make your joints feel a bit less stable.

One option might be to reduce the range of motion in certain exercises to avoid overstretching. For example, if you usually do deep lunges, you might experiment with a shallower version to maintain stability.

This is also the time to start observing how your core responds to pressure. If you notice "coning" or "doming" along the midline of your abdomen during an exercise, it’s a sign that your current strategy for managing intra-abdominal pressure could use an adjustment. This isn't a failure; it's simply information. You might try exhaling on the most difficult part of the movement or choosing a different exercise that doesn't create that specific pressure.