Safe workouts by trimester

Aim for 150 minutes of moderate-intensity activity per week — the same target as the general adult population. Regular exercise reduces gestational diabetes risk, back pain, and mood issues, and improves recovery after birth. First trimester, most exercise you were already doing is fine to continue. Second trimester, avoid exercises on your back (supine) longer than a few minutes — the uterus can press on the vena cava. Third trimester, favor low-impact options: walking, swimming, prenatal yoga, or stationary bike. Use the talk test to gauge intensity — you should be able to hold a conversation while exercising. If you're too breathless to speak in sentences, dial it back. Stay hydrated and skip anything with fall risk (contact sports, high-altitude activities, hot yoga).