How to Exercise with Morning Sickness: Pregnancy-Safe Workout Tips

If you've ever planned to exercise during pregnancy only to be stopped in your tracks by morning sickness, you're not alone. An estimated 75-80% of pregnant women experience nausea and vomiting, with some struggling to keep up their usual fitness routine. In fact, studies show that 22% of women who experience morning sickness are less likely to exercise regularly.

But here’s the good news: moving your body—gently and intentionally—can actually help relieve nausea, boost energy, and support a healthy pregnancy. The key is knowing how to modify your workouts, listen to your body, and make movement work for you. Here's our tips to make it work!

‍

Reframe Your Exercise Mindset

‍

If you're used to a structured fitness routine (hello, CrossFit, running, or intense strength training!), it can feel frustrating when pregnancy forces you to slow down. Instead of focusing on what you can't do, shift your mindset:

• Exercise doesn’t have to be all or nothing—even 10 minutes counts!
• Movement isn’t just about fitness; it’s about feeling good and staying strong for you & baby.
• Pregnancy is temporary—adjusting now will help you stay consistent in the long run.

‍

Find Your "Feel-Good" Workout Window

‍

Morning sickness doesn’t always strike just in the morning. Some moms-to-be feel worse early in the day, while others struggle in the evening. Track when you feel your best and aim to move your body during that window.

• If mornings are rough, try an afternoon or evening workout.
• If you have an unpredictable schedule, keep your workouts short & flexible.
• Have a backup plan for if you do feel gross -- keep reading for modification tips!

‍

Modify Your Workouts for Nausea Relief

‍

Certain types of exercise (like high-intensity training or long cardio sessions) may make nausea worse. Instead, opt for pregnancy-friendly workouts that feel good:

• Walking – Fresh air + movement = nausea relief.
• Prenatal Yoga – Gentle stretching & breathwork can calm nausea.
• TRX Suspension Training – Helps with balance & strength without excess strain.
• Swimming – Weightless movement can help ease nausea.

‍

Exercises That Might Trigger Nausea

‍

• High-impact workouts (running, HIIT, intense cardio)
• Lying flat on your back (try an incline instead!)
• Fast position changes (stand up slowly to prevent dizziness!)

‍

Stay Hydrated & Snack Smart

‍

Dehydration and an empty stomach can worsen nausea, so keep fluids and snacks nearby:

• Hydrate: Aim for 8-12 cups of water per day. Try ginger tea, peppermint tea, or electrolyte drinks if plain water doesn’t sit well. If this sounds overhwelming, think "drink to thirst" meaning if you are thirsty - drink something!
• Snack Before Exercise: Crackers, toast, bananas, or applesauce can settle your stomach before movement.
• Snack During Exercise: Sure! Why not. Just make sure you take a break while you chew.

‍

Get Fresh Air & Take It Outside

‍

Studies show that pregnant women who exercise outdoors often feel less nauseous than those who work out in a gym. If you’re struggling indoors, take your workout outside for a refreshing change.

• Walk in nature or around your neighborhood.
• Try prenatal strength training in your backyard or a park.
• Open windows or use a fan if you prefer to stay inside.

‍

Use Nausea Wristbands for Extra Relief

‍

Many moms swear by nausea wristbands, which apply pressure to the P6/Nei-Kuan acupressure point on your inner wrist. Studies show this can help relieve nausea and vomiting. Try wearing them during workouts to see if they help!

‍

Rest, Shorten, & Break It Up When Needed

‍

Some days, your body will need more rest than movement—and that’s okay!

• If a 60-minute workout feels impossible, try 20-30 minutes instead.
• Break up exercise into smaller sessions (e.g., a short walk in the morning + gentle yoga at night).
• If you feel queasy mid-workout, pause, hydrate, or switch to a gentler movement.

‍

Seek Help If Morning Sickness Becomes Unbearable

‍

If nausea and vomiting are so severe that you’re unable to eat, drink, or function normally (beyond just skipping workouts), talk to your healthcare provider. You may have hyperemesis gravidarum (HG), a condition that requires medical support.

‍

Take Care of Yourself and Lean on Your Village 💕

‍

Morning sickness can make pregnancy feel overwhelming, but you don’t have to do it alone. This is the perfect time to lean on your village for support.

Create your own FREE Baby Page to:

• Get recommendations on nausea remedies that worked for friends and family.
• Create a central hub for all things baby—post updates, share photos, and add all your registries.
• Ask for help—whether it’s having someone cook for you or taking over morning walks with your dog.

‍

Start your FREE Baby Page today!

‍

Hang in there—you’ve got this, and your little one will be here before you know it!

‍

References 📚

‍

1. Niebyl, J. R. (2010). Nausea and vomiting in pregnancy. New England Journal of Medicine, 363(16), 1544-1550.
2. ACOG. (2023). Physical Activity and Exercise During Pregnancy and Postpartum. The American College of Obstetricians and Gynecologists.
3. Smith, C., Crowther, C., Willson, K., Hotham, N., & McMillian, V. (2021). Acupressure for nausea and vomiting in early pregnancy. Cochrane Database of Systematic Reviews.

‍

Win a TRX Pregnancy Wellness Package!

‍

Want to stay strong and feel your best throughout pregnancy? Enter our Villie x TRX giveaway! One lucky person will win a TRX Pregnancy Wellness Package—packed with fitness goodies designed for pregnancy-safe movement.

‍

ENTER HERE

‍

Because, you deserve to feel strong—nausea and all.

‍

{{subscribe}}

‍

{{trendingoffer}}

‍

Shop This Article

‍

{{cluster}}

‍