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What Exercise Can I Do in 2nd Trimester?

Why exercise should be done

Women can safely start or continue exercise during the second trimester of pregnancy without any medical complications.  Exercises that a woman can do in the second trimester of pregnancy include walking, swimming, stationary cycling and yoga and pilates.

Women can safely start or continue exercise during the second trimester of pregnancy without any medical complications. Exercises that a woman can do in the second trimester of pregnancy include walking, swimming, stationary cycling and yoga and pilates.

Women can safely start or continue exercise during the second trimester without any medical complications Pregnancy. Stay active at all your levels Pregnancy Beneficial for your health.

Here’s what you need to know about your time exercise Second trimester:

People choose for most reasons Exercise When not Pregnant More true when carrying a baby. Exercise Helps:

  • Increase your energy level
  • Reduce back and Pelvic pain
  • Prepare you for delivery
  • Reduce complications during delivery
  • Improve Sleep And reduce Stress
  • Increase yours Fitness Level
  • Manage your weight and stay in shape

Before you start – it’s okay

Be sure to talk to your OB-GYN about your exercise plan before you start. OB-GYN or obstetrician-gynecologist is a doctor who specializes Women’s health.

They will advise you on whether to exercise properly. They will also be able to suggest exercises that you can do safely during your pregnancy.

Exercise is generally not recommended for women with any of the following complications:

  • Some types of lungs and Heart Disease
  • Cerclage, a type of cervical stitch made to prevent late Abortion Or an early delivery
  • Preeclampsia Which is High blood pressure Which comes up during pregnancy
  • Cervical or placental problems
  • Serious Anemia
  • If you keep holding Vaginal bleeding During your second and third trimesters
  • If you are expecting twins, triplets or more and you risk delivery before they are due

Body changes during pregnancy and how they affect your exercise

During pregnancy, your body can go through many changes. That means you have to be a little more careful to exercise to prevent injury, PainOr discomfort.

  • Joints become more relaxed: During pregnancy, your body secretes hormones that make your joints more relaxed. This makes it easier to hit your joints. Avoid exercises that cause sudden rapid movement or any high-impact exercise. Keep a lot of high impact exercises Stress In your joints.
  • Your sense of balance may be affected: As you progress through your pregnancy you begin to gain more weight. The way you distribute the weight around your body also changes. Maintaining your balance while you exercise can be even more challenging. More likely to fall. Avoid sudden movements and make sure you can maintain your balance while exercising.
  • Decrease in Blood pressure: During the second trimester of pregnancy, your blood pressure may drop. Avoid exercises that cause you to change position quickly. For example, do not go straight from sitting or lying down quickly. It can make you start to feel dizzy.
  • Some exercises can put more strain on your body during pregnancy: Avoid lying on your back for long periods of time. The weight of your pregnancy bump puts pressure on the veins that carry blood to your heart. It can make you feel unconscious. Some of these positions can be secured by lying next to you.
  • More oxygen needed: When you are Pregnant, Your body needs more oxygen. This means that you can get tired more easily. Avoid exercises that make you work harder or have difficulty breathing.

The kind of exercise you can do

There are some different exercises that are considered safe for pregnant women. As long as your medical help does not limit your activities, you can practice these at all stages of your pregnancy, including your second and third. trimesters:

  • Walking: Your whole body gets a workout when you walk. Walking also does not put pressure on your joints.
  • Swimming Or other water workout: Water supports your weight, so you have less pressure on your joints.
  • Stable cycling: Using a simple cycle can be difficult to maintain balance. You are also at a great risk of falling. A stationary bike can be a safe choice.
  • Yoga And Pilates: Use versions of this exercise for pregnant women. Yoga is great for pregnancy because it gives you a good stretch and improves your flexibility and Breathing.

How long to exercise

If you have never exercised before, start with a 15-minute session three times a week to simplify your exercise routine. Gradually increase to 30 minutes a day when you feel ready.

If you exercise regularly, you should be able to maintain the same pace. But talk to your doctor because your body will change, and you may need to change the way you exercise.

You are working at the right pace if you can speak normally but not sing. You should not get tired too soon.

If you can’t speak normally, it means you’re working too hard, and it’s time to take a break or slow down.

Be sure to do warm-up exercises before you start. Also, do cool-down exercises at the end of your exercise program. Drink plenty of water and other fluids. So you are hydrated.

Your body temperature should never be as high as yours Sweat Also heavily reduce the amount you spend when exercising in hot or humid weather.

Avoid exercise and sports activities

Avoid the following exercises and sports activities. These can cause injury risks or complications:

  • Interact with sports like boxing, soccer, kickboxing, volleyball, basketball and ice hockey. In the sport of communication, your body comes in contact with the body of others, so you are more likely to get injured.
  • Scuba diving. This can lead to the development of a medical condition called decompression sickness in the baby.
  • Activities that can increase your risk of falling include surfing, horseback riding, various types of skiing such as downhill snow skiing and water skiing, CyclingAnd gymnastics.
  • Sports that can hit the water with a lot of energy include water skiing, surfing and diving.
  • Any activity at high altitudes (above 6000) Both legs)


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Check out these signs that tell you to stop exercising

If you notice any of the following symptoms while you are exercising or after you have finished work, stop exercising and contact your doctor for medical help:

  • Headache, DizzinessOr to feel unconscious
  • Swelling of the hands, feet, mouth or calf (lower part of the back of your foot)
  • Chest painCalf, pubic or pelvic area
  • Heart rate is said to be increased or irregular Throbbing
  • Bleeding from the vagina
  • Difficulty breathing
  • Cramp In the lower part of your abdomen
  • Amniotic fluid Leakage from your vagina. It is the fluid that surrounds your unborn baby.
  • Compression. That’s when your uterine muscles tighten and relax. Compression is usually performed before and during Delivery.
  • Feelings Weakness In the muscles
  • Your baby’s movements suddenly feel different.
  • You have difficulty walking.


Exercising at all stages of your pregnancy can be beneficial for your health. Use these guidelines to make sure you’re exercising safely and to avoid complications. Talk to your doctor or OB-GYN before starting any exercise program. Remember to listen to your body and seek medical help if you see any of the warning signs listed.

The latest exercise and fitness news

Medical has been reviewed 4/8/2022



Improved health: “Pregnancy and health.”

Mayo Clinic: “Pregnancy and Exercise: Baby, Let’s Move!”

NHS: “Exercise during pregnancy.”

American College of Obstetricians and Gynecologists: “Exercise during pregnancy.”

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