The first trimester brings big changes. Even if you do not look pregnant yet, your body is already working hard to grow and support your baby. Fatigue, nausea and hormonal shifts can make staying active feel difficult, but preparing your body early can help you feel stronger, reduce discomfort and support a smoother pregnancy.

Here is how to safely and effectively prepare your body for the changes ahead during the first trimester.

1. Focus on gentle, consistent movement

Why it matters: Exercise can boost energy, reduce nausea and improve circulation. Staying active early on builds endurance and strength for later pregnancy.

Best types of exercise:

• Walking: A simple way to stay active without strain.
• Prenatal yoga or Pilates: Improves flexibility and posture and reduces stress.
• Strength training: Using body weight or light resistance helps support joints.
• Swimming: A low-impact, full-body workout that relieves tension.

Avoid: High-impact activities, heavy lifting and excessive jumping if you feel fatigued or dizzy. Listen to your body.

2. Strengthen core and pelvic floor muscles

Why it matters: A strong core and pelvic floor help support your growing bump, reduce lower back pain and prepare for labour.

Safe core exercises:

• Pelvic tilts: Strengthen deep core muscles without straining your abdomen.
• Bird-dog exercise: Engages core and improves stability.
• Side-lying leg lifts: Strengthen hips and reduce pelvic pain.
• Deep squats: Encourage pelvic mobility and prepare for birth.

Avoid: Crunches or sit-ups, as they put pressure on your abdomen.

3. Support your body with good posture

Why it matters: As your pregnancy progresses, your centre of gravity shifts, increasing strain on the lower back and hips. Starting good posture habits now can help prevent pain later.

Posture tips:

• Sit with feet flat on the floor and back supported.
• Keep shoulders relaxed and avoid slouching.
• When standing, distribute weight evenly on both feet.

Desk setup:

• Use a small cushion for lower back support.
• Adjust your chair height to keep your knees at a 90-degree angle.

4. Get enough rest and recovery

Why it matters: Your body is working overtime growing a baby, so it is normal to feel more tired. Prioritising rest now will help manage energy levels as pregnancy progresses.

Tips for better rest:

• Take short naps if needed, especially if fatigue hits in the afternoon.
• Use relaxation techniques like deep breathing or stretching before bed.
• Sleep on your side if comfortable, with a pillow between your knees.

Avoid: Overexerting yourself. Listen to your body and adjust activity levels as needed.

5. Manage stress and mental wellbeing

Why it matters: Stress affects both you and your baby, so finding ways to stay calm and relaxed is essential.

Ways to reduce stress:

• Try mindfulness or meditation: Even 5 minutes a day can help.
• Stay connected: Talking to friends or a pregnancy support group can ease worries.
• Journal or reflect: Writing down thoughts can help process emotions.

Avoid: Overloading yourself with commitments. Give yourself permission to slow down when needed.

Final thoughts

The first trimester is a time of big changes, but small, mindful adjustments in movement, nutrition, posture and rest can set you up for a stronger, healthier pregnancy.

By building good habits now, you will prepare your body for the increased demand of later trimesters, making the journey more comfortable and enjoyable.

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