What you need to know about exercise during the second trimester of pregnancy

by Johnny Jacks

Many pregnant women are skeptical about exercising during the second trimester of pregnancy. To test the effect of this, let’s follow the article with goodheathplan.com.

Keeping fit during pregnancy is one of the best things you can do for yourself and your baby. Exercise will help you gain the right weight (not too much) and get you ready for the rigors of childbirth. This healthy habit can also help you feel better and sleep better.

With so many changes in the body, pregnant women must be wondering if they should exercise during the second trimester of pregnancy? What exercises are good for you and your baby and how intense is the exercise?

1. Safety is the first criterion

Activities are guaranteed to be safe in moderation, as long as you and your baby are healthy. Pregnant women should avoid activities that can cause them to fall. You can safely cycle during the first 3 months of pregnancy. However, from the second stage of pregnancy, you need to choose a stationary bike.

Any activity that reduces potential oxygen flow like scuba diving or high altitude activities is not safe for you.

You should stop exercising if you:

  • Feeling nauseous
  • Too hot
  • Feeling dehydrated
  • Vaginal discharge, bleeding, or stomach and hip pain

Stay hydrated when you exercise. And if you have symptoms such as not being able to talk normally or feeling lightheaded or dizzy, you may be exercising too hard and should stop and rest.

Cycling during the second trimester of pregnancyCycling during the second trimester of pregnancy

2. Some types of exercise can be done in mid-pregnancy


Walking is a primitive human activity and perfectly suited for your pregnancy. By moving your arms while walking, you can build strength and flexibility in your upper body. Walking at a brisk pace is also a good exercise for the heart.

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Walking 30 minutes a day is a healthy schedule for you. If you’re not used to exercising by walking, you can do this activity for 10 minutes a day.

Should walk during the second trimester of pregnancy

Should walk during the second trimester of pregnancy


Among the exercises during the second trimester of pregnancy, yoga is the perfect type for you. This type of exercise is gentle and will help you stretch, relieve pregnancy pains like lower back pain, and lower blood pressure.

  • Learning to breathe with body movements is an essential part of yoga. This will assist you in future labor and delivery.
  • If you already practice yoga, continue with your routine, as long as you feel comfortable. Avoid poses that cause you to fall like warrior pose and tree pose, or have someone assist you with these moves. In addition, you also need to avoid twisting your belly.
  • Say no to inversions (places where your feet rest over your head) and poses that require you to arch your back.
  • You should avoid bikram yoga or hot yoga during pregnancy. When doing these exercises, your baby may be in danger and you will become very dehydrated.
  • If you’re exercising for the first time during your second trimester, try a prenatal yoga class. This will focus on movements that are healthy for both mother and baby.
  • You should do 3-5 sessions per week or workout every day if you like it. 30 Minutes is a reasonable amount of time for you to practice yoga.

Yoga is a gentle form for pregnant women in the middle of pregnancyYoga is a gentle form for pregnant women in the middle of pregnancy

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Swimming and water aerobics

Water exercise is great during pregnancy. Gentle water and low impact movement, you can build strength as well as aerobic capacity at the same time. Focus on swimming exercises that strengthen your core without twisting your abs.

If you’re exercising in the pool, try to maintain that routine. If you are new to swimming, ask your coach to help you develop the habit safely.

How much is enough? Exercise during the second trimester of pregnancy will work best when you do it 3-5 times a week and for about 30 minutes each time.

Swimming and water aerobics are good for your pregnancySwimming and water aerobics are good for your pregnancy


  • If you have been in the habit of running since the first 3 months of pregnancy, you can safely continue the habit of running for the next 3 months. Remember that your body is changing, especially your center of gravity is shifting.
  • This means you should be careful not to fall. Run on a flat road or use a treadmill safely.
  • If you weren’t in the habit of running before, now is not the right time to start.
  • If you experience joint or back pain or any related symptoms, stop running.

Jogging at the right intensity will help you stay healthy during pregnancyJogging at the right intensity will help you stay healthy during pregnancy

If you want to exercise on your own, pregnant women should make a habit of walking to ensure as safe as possible. However, if you want to practice yoga or swim or run, you should have a professional coach to follow!

Reference source

What Exercises Are Safe in the Second Trimester? https://www.healthline.com/health/pregnancy/second-trimester-exercise-fitness#takeaway Accessed date: 5/27/2020

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