The second trimester of pregnancy is often considered the “honeymoon” phase, where many mums-to-be experience reduced fatigue and nausea, making it the perfect time to focus on staying active. Regular physical activity during pregnancy offers numerous benefits for both mum and baby, such as improving energy levels, reducing back pain, and preparing the body for labor.

We've done our research and found the most recommended ways to stay active during your second trimester. Explore safe and effective exercises to keep you and your baby healthy.

1. Walking: An Easy, Low-Impact Option

Why It’s Recommended: Walking is one of the safest and easiest ways to stay active during pregnancy. It’s a low-impact exercise that doesn’t require any equipment, and you can easily adjust the pace to suit your energy levels.

Benefits:

• Improves cardiovascular health without putting too much strain on your joints.
• Reduces swelling in your legs and feet, which is common during pregnancy .
• Boosts your mood by increasing endorphin levels.

How to Get Started: Try incorporating a 20- to 30-minute walk into your daily routine, aiming for a moderate pace that leaves you slightly breathless but still able to hold a conversation.

2. Prenatal Yoga: Stretch, Strengthen, and Relax

Why It’s Recommended: Prenatal yoga is specifically designed for pregnant women, focusing on gentle stretches, breathing techniques, and relaxation. It helps improve flexibility and strengthen the muscles that support your growing belly.

Benefits:

• Alleviates back pain by improving posture and core strength.
• Promotes relaxation and reduces stress levels, helping you connect with your body and baby.
• Improves balance and coordination, which can be affected as your center of gravity shifts during pregnancy .

How to Get Started: Look for prenatal yoga classes in your local area or follow an online class led by a certified instructor. Always listen to your body and avoid poses that involve lying flat on your back or deep twisting movements.

3. Swimming and Aquatic Exercises: Full-Body Workouts Without Strain

Why It’s Recommended: Swimming is an excellent full-body workout that allows you to stay active without placing additional strain on your joints. The buoyancy of the water supports your body weight, making it easier to move, even as your belly grows.

Benefits:

• Increases endurance and strengthens muscles without impact on joints.
• Reduces swelling in your legs and feet by improving circulation .
• Provides relief from the added weight and pressure on your back and pelvis.

How to Get Started: Try swimming laps at a comfortable pace or join a prenatal water aerobics class. Always use caution when entering and exiting the pool to avoid slipping.

4. Strength Training: Building a Strong Foundation for Labor

Why It’s Recommended: Strength training helps maintain muscle tone, which can prevent common pregnancy aches and pains and prepare your body for labor and delivery. You don’t need heavy weights; resistance bands, bodyweight exercises, and light dumbbells are all effective.

Benefits:

• Strengthens muscles that support the pelvic floor, back, and abdomen, helping to ease discomfort during pregnancy.
• Improves posture, which is crucial as your body adjusts to the growing bump.
• Boosts metabolism, supporting healthy weight management throughout pregnancy .

How to Get Started: Focus on exercises like squats, lunges, and bicep curls using light resistance. Avoid exercises that involve lying flat on your back or heavy lifting. Aim for 2–3 sessions per week, working within your comfort zone.

5. Pelvic Floor Exercises: Essential for Pregnancy and Postpartum Recovery

Why It’s Recommended: Strengthening your pelvic floor muscles during pregnancy can help prevent issues like urinary incontinence and support a faster postpartum recovery. Pelvic floor exercises, or Kegels, are easy to do and can be done almost anywhere.

Benefits:

• Helps prevent pelvic floor dysfunction, which can occur due to the increased pressure from your growing baby .
• Improves control over bladder and bowel movements.
• Reduces the risk of complications during labor and delivery.

How to Get Started: To perform a Kegel, tighten the muscles you would use to stop the flow of urine and hold for 5–10 seconds. Aim for 10–15 repetitions a few times per day.

Tips for Staying Active Safely

While exercise is beneficial during pregnancy, it’s essential to follow a few guidelines to keep yourself and your baby safe:

• Consult Your Doctor: Always check with your healthcare provider before starting or continuing an exercise routine, especially if you have any pregnancy complications.
• Listen to Your Body: If you feel dizzy, breathless, or experience any pain or discomfort, stop exercising immediately.
• Stay Hydrated: Pregnancy increases your fluid needs, so make sure you’re drinking plenty of water before, during, and after your workout.
• Avoid High-Impact or High-Risk Activities: Activities like contact sports, heavy lifting, or exercises that put you at risk of falling should be avoided.

Staying active during your second trimester is not only safe but highly beneficial for both you and your baby. Whether you enjoy walking, swimming, or a prenatal yoga class, the key is to find activities you love and adjust them as needed. Keeping your body strong, flexible, and well-supported will help ease the physical demands of pregnancy and prepare you for the exciting journey of labor and motherhood.

Sources

: American College of Obstetricians and Gynecologists (ACOG), "Exercise During Pregnancy."
: Harvard Health Publishing, "The Benefits of Prenatal Yoga."
: Mayo Clinic, "Prenatal Yoga: What You Need to Know."
: New Zealand Ministry of Health, "Staying Active During Pregnancy."
: National Health Service (NHS), "Exercise in Pregnancy."
: Pelvic Health Physiotherapy, "Pelvic Floor Exercises for Pregnancy and Postpartum."