Can Exercise Help with First Trimester Nausea? Here’s What the Research (and Our Expert) Says
Pregnancy is an exciting journey, but for many women, the first trimester brings challenges like nausea and morning sickness. If you’re feeling queasy and wondering if working out could help, research—and our own Coach Adela—suggests that movement can help be part of the solution.
What Science Says About Exercise and Morning Sickness
Research has shown that moderate exercise during pregnancy can reduce the severity of nausea and improve overall well-being. A study published in the Journal of Obstetrics and Gynaecology found that women who engaged in regular physical activity reported less intense nausea and vomiting compared to those who were sedentary. Another study in the American Journal of Obstetrics & Gynecology highlights that low-to-moderate intensity exercise can help regulate blood sugar levels and reduce nausea triggers.
How does exercise help?
- Endorphin Release – Physical activity triggers the release of endorphins, which can improve mood and lessen nausea discomfort.
- Better Digestion & Circulation – Movement aids digestion and keeps blood flow steady, which may help prevent nausea.
- Stress Reduction – Exercise lowers stress hormones, which are often linked to morning sickness.
What Our Pregnancy & Postpartum Expert Says
Coach Adela, our resident pregnancy and postpartum personal trainer at APEX PWR in Tigard, Oregon, has worked with countless expecting mothers. As a mother of two herself, she has seen firsthand how movement can make a difference.
“Many of my clients come in struggling with nausea in their first trimester, and while every pregnancy is different, I’ve found that gentle movement—whether it’s a short walk, light strength training, or even mobility work—has helped many women feel better. Exercise doesn’t need to be intense; just getting your body moving can make a huge difference.” – Coach Adela
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Best Types of Exercise for First Trimester Nausea
If you’re struggling with nausea but want to stay active, consider these safe and effective workouts:
- Walking: A low-impact way to boost circulation and digestion.
- Prenatal Yoga: Helps with relaxation, breathing control, and nausea relief.
- Swimming: The buoyancy of water provides support while allowing full-body movement.
- Light Strength Training: Keeps muscles strong without excessive fatigue.
At APEX PWR in Tigard, Oregon, we offer specialized pregnancy and postpartum training to help expecting mothers stay active safely. Our team includes female trainers, a female physical therapist, and a female nutritionist who all understand the unique challenges of pregnancy.
Other Ways We Support Pregnancy Wellness
In addition to tailored workouts, we provide other key services to support female health during pregnancy:
- DEXA Scans – While DEXA Scans cannot be performed during pregnancy, they are an excellent tool after pregnancy to assess muscle mass and bone density. Postpartum, tracking these metrics can help ensure healthy recovery and long-term well-being.
- Pregnancy & Postpartum Training – Expert-guided programs to keep you strong and healthy during and after pregnancy.
- 12-Week Fitness Challenge – For those looking to regain strength and confidence postpartum.
Looking for Pregnancy Workouts in Tigard, Beaverton, or Portland, Oregon?
If you’re pregnant and looking for expert-guided workouts in Tigard, Beaverton, or Portland, Oregon, APEX PWR is here to help. Our pregnancy-safe fitness programs ensure you stay active in a way that supports your body and growing baby.
➡️ Ready to start feeling better with movement? Contact us today to schedule your first session!
Sources:
- Journal of Obstetrics and Gynaecology: Study on Exercise & Nausea
- American Journal of Obstetrics & Gynecology: Study on Exercise & Pregnancy Well-being
Based in Portland, Beaverton, or Tigard, Oregon?
APEX PWR offers DEXA Scan and RMR Testing right here in Tigard. These tests help you understand your baseline health metrics and track changes throughout pregnancy safely. Learn more or book a consultation.
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