Staying Active & Healthy: First Trimester Exercises & Vitamins to Avoid Constipation

Posted by

  • Constipation Culprits: The first trimester can bring constipation due to pregnancy hormones and iron-rich prenatal vitamins.
  • Movement Magic: Gentle aerobic exercises, prenatal yoga, and swimming can stimulate digestion and combat constipation.
  • Dietary Defenders: Upping your fibre intake, moderating iron, and integrating vitamin C and magnesium can be game-changers in promoting bowel regularity.
  • Hydration Highlight: Drinking adequate water is non-negotiable—it lubricates the digestive system for smoother bowel movements.
  • Personalized Path: Every expecting mom’s journey is unique. Tune into your body, balance exercise with a healthy diet, and consult professionals for a joyous first trimester.
Pregnancy Staying Active Healthy

Let’s Talk First Trimester

Hey there, expecting mom! So, you’ve just discovered you’re pregnant, and along with the excitement (and maybe those morning sickness bouts), you’re navigating a myriad of changes your body is undergoing. One of the less-talked-about challenges is constipation. It’s common, it’s pesky, but guess what? We’ve got solutions!

Access Our FREE Report: Motherhood Nutrition: 30 Tips for Diet, Vitamins and Well-being During Pregnancy

Dive into this comprehensive guide that encompasses vital topics ranging from the essential role of folic acid and iron to tailoring your dietary needs for each trimester. Discover the influence of omega-3s on fetal development, understand the advantages of probiotics, and get insights into managing weight gain during pregnancy. Plus, for our vegetarian and vegan future moms, we’ve curated special tips to ensure you’re not missing out on crucial nutrients.

Sign Up to Receive Your Comprehensive Report Directly in Your Inbox

Why Constipation Hits in the First Trimester

Understanding the ‘why’ helps in tackling any problem head-on. Pregnancy hormones, especially progesterone, play a major role in slowing down the digestive tract. Add to that, the prenatal vitamins, which are super beneficial but sometimes have iron that can further complicate bowel movements. Here’s the kicker: staying sedentary isn’t helping either. But no worries, we’re diving into some easy-to-do exercises and dietary tweaks to help you stay regular.

The Magic of Movement

Activate with Simple Aerobics:

Aerobic exercises aren’t just for those intense gym days. Gentle aerobics can make a world of difference during early pregnancy. Think brisk walking in your local park or even marching in place while you’re watching your favourite series. The idea is to get that heart rate up and blood pumping, which in turn stimulates the gastrointestinal tract.

Stretch & Relieve with Prenatal Yoga:

Not only does yoga help with mental tranquillity, but specific poses can aid digestion. Poses like the child’s pose, squats, and cat-cow stretches can be both soothing and stimulating. Just ensure you join a prenatal class or watch tutorials tailored for pregnant women to keep you and the baby safe.

Swim & Soothe:

Swimming is a low-impact exercise that engages multiple muscle groups, including those in the abdominal region. Besides being incredibly refreshing, it gently massages internal organs, potentially promoting better digestion.

The Dietary Duel: Balance Vitamins & Fiber

Fiber First:

Before we dive into vitamins, let’s have a brief chat about fibre. Upping your fibre intake is one of the most natural ways to combat constipation. Think leafy greens, whole grains, and fruits with skin on. By integrating these into your daily meals, you’re giving your digestive system the best tools to work efficiently.

Vitamin Do’s and Don’ts:

  • Vitamin C: You might be aware of its immune-boosting capabilities, but did you know it can help with constipation too? It aids in water absorption in the intestines, making stool softer and easier to pass. Citrus fruits, strawberries, and bell peppers are all great sources.
  • Magnesium: This underrated mineral can be your ally against constipation. It relaxes the muscles in the intestines, facilitating smoother bowel movements. Dark leafy greens, avocados, and nuts are rich in magnesium.
  • Be Cautious with Iron: While iron is essential during pregnancy to prevent anaemia, excessive amounts can be counterproductive for your bowel movements. If you’re taking prenatal vitamins, ensure you balance your iron intake. Discuss with your healthcare provider if you feel your iron levels or supplements might be contributing to constipation.

Hydration is the Key

Water might not be a ‘vitamin’, but it’s equally important. Imagine trying to slide down a dry slide versus a water slide. Water acts as a lubricant, ensuring the smoother passage of food and waste in the digestive system. So, keep that water bottle handy and sip throughout the day. Herbal teas like chamomile can also be a delightful and hydrating addition.

Tune Into Your Body

Listen, there’s no one-size-fits-all. What works wonders for one might not for another. The key is to listen to your body. If brisk walking feels too much, slow down. If a certain food causes bloating, maybe skip it. This journey is deeply personal, and by being in tune with your body, you’ll find the best balance between activity, diet, and relaxation.

Pregnancy is a roller coaster, filled with its ups and downs. While constipation might seem like a trivial hiccup, addressing it can boost your overall well-being during these precious months. With a blend of gentle exercises, a balanced diet, and a splash of hydration, you can pave the way for a more comfortable and joyous first trimester. Remember, every step you take is for the tiny life growing inside you. Embrace the journey, bumps and all!

Frequently Asked Questions

Why did I feel the need to talk about constipation in the first trimester?

I’ve passionately dived into this topic because constipation during the first trimester is an issue many expecting moms face, but it’s not talked about enough. Let’s face it, we all need some clear solutions.

How does aerobic exercise really help with my constipation issues during pregnancy?

Being an exercise enthusiast, I feel the rush of endorphins after a good workout session. Aerobic exercises specifically increase blood flow and stimulate the gastrointestinal tract, which is why they’re my top recommendation against the dreaded constipation.

Is prenatal yoga more beneficial than regular yoga for pregnant women?

Absolutely, from my heart and my experiences, prenatal yoga is tailor-made for pregnant women. While regular yoga is fantastic, prenatal versions ensure poses are safe and beneficial for both mom and baby, compared to platforms like general fitness apps which may not be pregnancy-specific.

Are there any vitamins I should be wary of when trying to combat constipation?

Oh, this hits home! While I champion the use of vitamins during pregnancy, the iron in some prenatal vitamins can make constipation worse. It’s a double-edged sword: necessary for preventing anaemia but tricky for bowel movements. Balance and moderation, as always, are crucial.

Why is fibre a top recommendation in my diet?

Let me get technical for a sec: Fiber adds bulk to stools and helps them move through the intestines. When I integrated more leafy greens and whole grains into my diet, the bathroom scales tilted in my favour!

Can I rely solely on vitamins to keep constipation at bay?

As much as I wish it were that simple, it isn’t. From my personal journey, a mix of a fibre-rich diet, adequate hydration, and specific vitamins works wonders compared to solely relying on over-the-counter vitamin platforms.

Isn’t water just… well, water? How does it battle constipation?

Having felt the discomfort of dehydration myself, I can’t stress enough how vital water is. Water acts as a natural lubricant for our digestive system. Just like oil in a machine, it ensures everything runs smoothly.

How can I be sure these solutions will work for me?

Here’s the hard truth, laden with my own emotions: everyone’s body is different. What works for one might not for another. So, always tune into your body and consult with a healthcare professional. It’s a blend of tried-and-true methods, personal adjustments, and expert advice.

Do I need to focus on all the solutions provided in the article?

While it’d be fantastic if you could, you don’t have to. It’s all about finding what suits your body and lifestyle best. Sometimes, just a tweak in diet or a gentle exercise routine might do the trick. And other platforms, like pregnancy forums or apps, might offer different solutions, but I genuinely feel that a holistic approach like the one in the article can be a game-changer.

Call to Action: Ready to conquer constipation in your first trimester? Start today with a brisk walk or by adding some fibre-rich foods to your plate.

Now, a polarizing question for you: Are these natural remedies better than over-the-counter solutions? What’s your take?


  • American Pregnancy Association. (2020). “Exercise During Pregnancy”. Link
  • National Institutes of Health (NIH) Office of Dietary Supplements. (2021). “Vitamin C”. Link
  • National Institutes of Health (NIH) Office of Dietary Supplements. (2021). “Magnesium”. Link
  • National Institutes of Health (NIH) Office of Dietary Supplements. (2021). “Iron”. Link

Benefits of Staying Active & Healthy for Constipation Prevention During Pregnancy by Age Group

Age Group

Physical Benefits

Mental Benefits

Hormonal Balance Benefits

Nutritional Benefits

Social Benefits


Enhanced muscle tone; Fewer backaches

Improved mood; Stress relief

Better hormonal balance; Less severe PMS

Better nutrient absorption; Controlled cravings

Enhanced group participation; Peer motivation


Increased stamina; Controlled weight gain

Reduced anxiety; Enhanced self-esteem

Regulated menstrual cycle; Reduced cramps

Balanced diet awareness; Increased hydration

Expanded social circles; Group workout benefits


Faster post-partum recovery; Reduced muscle pain

Better sleep; Cognitive function boost

Less frequent mood swings; Hormonal stabilization

Improved digestion; Focus on micronutrients

Strengthened community ties; Mom-group interactions


Strengthened bones; Enhanced circulation

Improved focus; Lower risk of depression

Enhanced fertility; Balanced estrogen levels

Awareness of dietary restrictions; Optimized mineral intake

Sharing experiences; Wisdom exchange in group sessions


  1. American Pregnancy Association. “Exercise During Pregnancy” Website
  2. National Institutes of Health (NIH). “Physical Activity and Women’s Health” Website
  3. Cleveland Clinic. “Pregnancy & Exercise: What You Need To Know” Website
  4. Harvard Health Publishing. “Exercise and Pregnancy” Website:

Disclaimer: The information in this article is for educational purposes only and is not intended as medical advice. Always consult your healthcare provider before starting any new supplement or making changes to your health regimen.

Some of the links are affiliate links and take you to products for which we may receive a commission if you make a purchase.

Have you Accessed

Our FREE eBook?

Nurturing Wellbeing