Your first trimester: what to expect and how to keep moving safely
Nicola Tik
The first trimester brings a lot of change, much of it invisible from the outside. While your body is working hard in the background, you might be wondering how much activity is still okay and what to be mindful of. This article covers what is happening structurally in your body and how to keep moving in a way that feels good right now.
In the first trimester, hormonal shifts begin to prepare your joints and ligaments for the months ahead. Relaxin, a hormone your body produces from early pregnancy, starts to make connective tissue more flexible. This is entirely normal and useful, but it does mean your joints may feel slightly less stable than usual, particularly around the pelvis and lower back.
Your centre of gravity has not shifted much yet, but fatigue and nausea can affect how you move and how much energy you have for activity. Both are very common in these early weeks, and neither means you need to stop moving altogether.
Staying gently active during pregnancy is well supported by research. It can help with energy levels, sleep, and how your body manages the demands ahead. The key in the first trimester is working with how you feel day to day rather than sticking rigidly to a routine.
Walking is one of the most accessible options and a good baseline to maintain. If you were active before pregnancy, most of what you were doing is likely fine to continue at a comfortable level. If you are new to exercise, this is a good time to build a gentle, consistent habit rather than pushing for intensity.
A few things worth being aware of as your ligaments become more flexible: movements that involve sudden changes of direction, deep stretching at end range, or heavy loading through the pelvis may feel less comfortable than usual. You do not need to avoid them completely, but it is worth noticing how your body responds and adjusting accordingly.
Lower back awareness is worth building from the start. The changes that will increase load on your lumbar spine come later, but laying good foundations now makes a difference. Keeping your core gently engaged during daily activities, taking regular movement breaks if you sit for long periods, and avoiding staying in one position for too long all help your back stay comfortable.
Simple bodyweight movements that support the muscles around your pelvis and spine are a practical place to start. If you would like a guided option, VIDA has pregnancy-friendly exercises you can follow at your own pace.
Working in a comfortable range is the principle that matters most in this trimester. That means not pushing into positions that feel strained, listening to how your body responds after activity, and giving yourself permission to do less on the days when fatigue is high.
Rest is a legitimate and important part of staying well during pregnancy, especially in the first trimester when your body is adapting quickly. It is okay to scale back. You can build again as your energy returns.