Balancing Exercise and Rest during Pregnancy
The best balance of exercise and rest during pregnancy shifts across trimesters as your body’s physiology, energy, and center of gravity change. The goal is steady movement paired with restorative recovery — not pushing limits. First Trimester (Weeks 1–13) — Gentle consistency Activity: Light to moderate exercise 3–5 days per week, about 30 minutes a day. Walking, swimming, prenatal yoga, or low‑impact aerobics. If you were active before pregnancy, you can maintain most routines with reduced intensity. Rest: Fatigue and nausea are common; prioritize naps and early bedtimes. Alternate movement days with rest days. Hydrate and eat small, frequent meals to sustain energy. Balance: Movement helps circulation and mood, but rest supports hormonal adjustment. Think “gentle rhythm,” not “training schedule.” Second Trimester (Weeks 14–27) — Strength and stability Activity: Energy often rebounds — ideal time for regular exercise. Continue moderate cardio (walking, swimming, stationary...