Low-Impact Cardio Workouts for the Second Trimester

The second trimester often brings a welcome surge of energy and fewer pregnancy symptoms, making it an ideal time to maintain or establish a regular cardio routine. Staying active during this period not only supports your overall health but also provides numerous benefits for your baby’s development, with the American College of Obstetricians and Gynecologists recommending 150 minutes of moderate activity weekly for pregnant women.

Key Highlights

Here’s what you need to know about low-impact cardio during weeks 13-27:

• The second trimester is often called the “energy sweet spot” of pregnancy, making it perfect for establishing consistent exercise habits
• Low-impact cardio helps maintain cardiovascular health while protecting your joints from excess stress
• Walking, swimming, and stationary cycling are ideal activities that can be continued throughout pregnancy
• Exercise intensity should allow you to talk comfortably throughout your workout
• Regular cardio can help manage common pregnancy discomforts and may contribute to easier labor

Understanding Changes: Your Body’s New Needs

As you enter the second trimester, your body undergoes significant changes that affect how you exercise. Your center of gravity shifts as your baby bump becomes more prominent, potentially affecting your balance and stability. The hormone relaxin increases during this time, loosening your joints and ligaments to prepare for childbirth. This increased flexibility might seem beneficial but actually makes you more susceptible to injury, especially during high-impact activities.

Your cardiovascular system is also working harder, with your blood volume increasing by up to 50% and your heart rate naturally elevating to support both you and your growing baby. These physiological changes are why low-impact cardio becomes particularly valuable now—it allows you to maintain fitness while accommodating these new physical realities. The American Pregnancy Association notes that staying active during pregnancy can help reduce backaches, constipation, bloating, and swelling while improving mood and energy levels.

Understanding Changes: Why Low-Impact is Best

The beauty of low-impact cardio is that it provides cardiovascular benefits without placing excessive stress on your joints and ligaments. Activities that keep one foot on the ground or support your body weight (like water exercises) reduce the risk of injury while still elevating your heart rate. This approach is especially important as your pregnancy progresses and your body continues to change.

Low-impact doesn’t mean low-intensity or low-effectiveness. These workouts can be challenging and provide excellent cardiovascular conditioning while remaining safe for your changing body. The Mayo Clinic reports that regular aerobic exercise during pregnancy can improve heart and lung fitness, which helps you better handle the physical demands of pregnancy and prepares your body for labor and delivery. As an added benefit, maintaining cardiovascular fitness during pregnancy may help you recover faster after giving birth.

Your Body & Baby: Walking – The Perfect Pregnancy Exercise

Walking stands out as the most accessible and pregnancy-friendly cardio option available. This natural movement requires no special equipment, can be done almost anywhere, and can easily be adjusted to match your energy level each day. Aim for brisk walking sessions of 30-60 minutes, 2-7 times weekly, depending on your fitness level and how you’re feeling.

To make walking more engaging, consider varying your routes, finding a walking buddy, or listening to podcasts or audiobooks. If outdoor conditions aren’t ideal, treadmill walking offers a convenient alternative with the added safety benefit of handrails for support. When using a treadmill, keep the incline moderate (1-2%) and avoid steep uphill settings that might strain your lower back. Remember to wear supportive shoes with good cushioning to protect your joints, and stay properly hydrated, especially if walking outdoors in warm weather.

Your Body & Baby: Water Workouts – Weightless Wonder

Water exercises provide unique benefits during the 2nd trimester, as the buoyancy of water supports your growing belly and takes pressure off your joints. Swimming and water aerobics allow for a full-body workout while feeling nearly weightless, which can be particularly refreshing as your body gets heavier.

The American College of Obstetricians and Gynecologists recommends water workouts for 30 minutes, 3-5 times weekly for optimal benefits. The resistance of water naturally intensifies your movements while protecting your joints from impact. If you’re new to water exercise, many community pools offer prenatal swim classes or water aerobics specifically designed for pregnant women. Even simply walking in chest-deep water provides effective resistance training. The cool water can also help reduce swelling in your legs and feet, a common complaint during pregnancy. Just be careful entering and exiting pools, as wet surfaces can increase fall risk.

Healthy Living Tips: Indoor Cycling & Elliptical Training

Stationary bikes and elliptical machines offer excellent low-impact options for the 2nd month pregnancy and beyond. These controlled environments eliminate concerns about balance and falls while providing effective cardiovascular workouts. When using a stationary bike, proper adjustment becomes increasingly important as your pregnancy progresses. Raise the handlebars to reduce pressure on your lower back and adjust the seat height to prevent overextending your legs.

For the elliptical, choose a machine with movable handlebars to engage your upper body and provide additional stability. Start with no incline and minimal resistance, gradually increasing as comfortable. Both machines allow you to control the intensity easily—simply reduce resistance if you feel overly fatigued. The controlled motion of these machines also makes them ideal for interval training, where you alternate between moderate and slightly higher intensities. According to fitness experts, even 15-20 minute sessions on these machines can provide significant cardiovascular benefits when done consistently. Remember to modify your workout position as your belly grows to maintain comfort.

Healthy Living Tips: Finding Your Perfect Intensity

Monitoring workout intensity becomes particularly important during pregnancy. The simplest method is the “talk test”—you should be able to carry on a conversation while exercising without becoming breathless. If you can’t speak comfortably, it’s time to reduce your intensity. Exercise professionals recommend working at 60-80% of your maximum heart rate or aiming for a Rate of Perceived Exertion (RPE) of 12-14 on the 20-point scale.

Your perfect intensity might vary from day to day during the pregnancy headaches second trimester period, which can sometimes bring occasional discomfort despite the overall energy improvement. It’s essential to listen to your body and adjust accordingly. On high-energy days, you might comfortably handle a longer or slightly more intense session, while on lower-energy days, a gentle 15-minute walk might be perfect. The consistency of your activity matters more than the intensity or duration of any single session. Research published in the Journal of Obstetrics and Gynecology suggests that regular moderate exercise can help reduce the frequency and severity of common pregnancy discomforts, including headaches. Always prioritize safety over intensity and consult your healthcare provider if you experience any concerning symptoms during exercise.

Creating a Sustainable Workout Routine

The second trimester is the perfect time to establish consistent exercise habits that can continue (with modifications) into your third trimester and even post-pregnancy. Variety is key to keeping your routine interesting and working different muscle groups—try mixing walking, swimming, and stationary cycling throughout your week for a well-rounded approach.

Start with 15-minute sessions if you’re new to exercise, gradually building to 30-35 minutes as your stamina improves. Aim for 3-4 sessions weekly at minimum, but remember that consistency matters more than perfection. Even on days when you don’t feel up to a formal workout, gentle movement like a short walk can help maintain your habit and provide benefits. By focusing on how exercise makes you feel—improved energy, better sleep, reduced discomfort—rather than on appearance or weight management, you’ll develop a healthier relationship with physical activity that can serve you well beyond pregnancy.

Sources

American College of Obstetricians and Gynecologists – Exercise During Pregnancy

American Pregnancy Association – Exercise During Pregnancy

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

Obstetrics & Gynecology – Physical Activity and Exercise During Pregnancy