Updated by the Progyny Clinical Team — May 2025
Prioritizing fitness in the first trimester can make a major difference in your pregnancy.
Staying active during the first trimester has big benefits for the pregnant person and their baby. Exercise can help with common symptoms like tiredness and nausea, boost your mood and sleep, and lower the risk of gestational diabetes and preeclampsia. It also helps get your body ready for labor, which may lead to a shorter delivery and an easier recovery.
In general, it’s safe to stay as active during pregnancy as you were before.
Many of the exercises you enjoyed before, like jogging, walking, and swimming, are still great options. You should avoid contact sports or activities with a high risk of falling, like skiing or outdoor biking. If you’re not sure whether something is safe, check with your healthcare provider.
The following series of educational videos is guided by fitness coaches Lauren Hill and Tricia Ryan. They’ll show you how to move your body from the very beginning of your pregnancy.