Disclaimer: The information provided in this post is for educational and general wellness purposes only. It is not intended as medical advice and should not replace consultation with a qualified healthcare professional. Always seek the guidance and approval of your doctor, fertility specialist, or surrogacy care team before beginning or modifying any exercise or nutrition routine during surrogacy or pregnancy. Individual needs and medical conditions vary, and what is safe for one person may not be safe for another.
The good news is that most surrogates can continue working out with the right medical guidance and thoughtful adjustments. While pregnancy brings changes and new precautions, staying active can be an important part of feeling balanced, energized, and emotionally grounded.
This post explores how to safely incorporate exercise during surrogacy, from understanding your body’s needs to designing a safe regimen, fueling your body with proper nutrition, and recognizing when to rest.
Understanding Exercise During Surrogacy
Surrogacy is a beautiful act of giving, and it also involves unique physical and hormonal changes. From the start, your body will experience shifts due to IVF medications, which prepare your uterus for embryo transfer. These hormones may temporarily cause bloating, fatigue, or tenderness, making it essential to listen closely to your body. Once pregnancy is confirmed, regular monitoring ensures that you and the baby stay healthy through each stage.
While surrogacy limits certain high-impact or strenuous activities, moderate exercise often remains beneficial. Staying active supports better blood circulation, helps manage stress, reduces swelling, and promotes healthy posture. It can also improve emotional well-being by boosting endorphins and easing tension during what can be an emotional journey.
Most fertility clinics and surrogacy agencies, including Abundant Beginnings Co., recommend obtaining medical clearance before beginning or continuing any workout routine. Once cleared, gentle forms of exercise like walking, swimming, stationary cycling, and prenatal yoga are generally considered safe. These low-impact options strengthen the body without overstraining it.
The key message is simple: surrogates don’t need to give up movement, they just need to adapt it. By choosing safe, nurturing forms of activity, surrogates can support both their own comfort and the healthy growth of the baby.
Designing a Safe Workout Regimen
When planning a fitness routine during surrogacy, a trimester-specific approach works best. Every phase of pregnancy brings new changes, and your body’s energy and flexibility will shift accordingly.
- Before Embryo Transfer: Focus on maintaining gentle fitness. Avoid high-intensity training or anything that could raise your heart rate excessively. Gentle stretching, walking, or yoga can keep you limber and calm while preparing for transfer.
- First Trimester: As your body adjusts to early pregnancy hormones, prioritize low-impact cardio and mobility. Hydration becomes especially important as your body works overtime to support the developing embryo. Light activities such as short walks or mild prenatal yoga can help reduce fatigue and morning sickness.
- Second Trimester: Energy levels often rise during this phase. This is a great time to include gentle strength and flexibility work—like using light resistance bands, swimming, or modified pilates. However, avoid lying flat on your back after week 16, as this can restrict circulation.
- Third Trimester: Focus on comfort and circulation. Brisk walking, light stretching, and prenatal yoga help relieve swelling and back tension. Even five to ten minutes of daily movement can make a difference.
When adjusting intensity, try using the “talk test.” If you can hold a conversation while exercising, you’re likely working at a safe level. If breathing becomes difficult or you feel overheated, slow down or pause.
Always stop exercising immediately if you experience dizziness, spotting, pain, or shortness of breath. These are signs to contact your healthcare provider.
After delivery, recovery looks different for everyone. Wait for medical clearance before resuming workouts, and start gently. Focus on rebuilding strength and stability over time, your body has done something incredible and deserves patience and care.
Diet and Daily Regimen
Nutrition plays a crucial role in maintaining safe energy levels for workouts during surrogacy. A well-balanced diet fuels your body, supports the growing baby, and helps stabilize mood and energy.
Prioritize lean proteins, fresh fruits and vegetables, whole grains, and calcium- and iron-rich foods. These nutrients promote muscle recovery and help prevent fatigue or anemia. Hydration is equally essential, aim for steady water intake throughout the day, and follow your doctor’s recommendations for prenatal vitamins.
Timing your meals and snacks around activity can also make a big difference. Before working out, choose a light snack combining carbohydrates and protein, like whole-grain toast with peanut butter or yogurt with fruit. After exercise, replenish your body with a balanced meal featuring protein and complex carbs, such as grilled chicken with quinoa or a smoothie with greens and protein powder.
Consistency is key. Try to maintain a steady routine that includes 7–9 hours of sleep, mindful relaxation, and rest days between workouts. Gentle self-care practices, such as stretching before bed or taking a warm bath, can further ease muscle tension.
Regular communication with your healthcare team ensures that your diet and fitness plan stay aligned with your body’s changing needs. Together, you can build a regimen that promotes both physical health and emotional balance throughout your surrogacy journey.
When to Pause or Modify Workouts
Certain conditions may require extra caution, or even complete rest, during surrogacy. If you’re carrying multiples, diagnosed with placenta previa, or experience high blood pressure or early signs of pre-term labor, your doctor may advise you to limit or stop physical activity. These recommendations aren’t setbacks, they’re safeguards for you and the baby.
Listening to your body is one of the most important lessons of the surrogacy journey. Every experience is unique, so avoid comparing your energy levels or fitness habits to others. If something feels off, take a break and reach out to your care team.
Remember, mindful movement is meant to support, not strain, your body. With guidance, moderation, and self-awareness, exercise can help surrogates feel strong, calm, and connected throughout their journey.
At Abundant Beginnings Co., we believe that when surrogates prioritize their well-being, they create the best foundation for a healthy pregnancy and a positive surrogacy experience.
Have questions about surrogacy health or safe exercise routines?
Reach out to us at info@abcsurrogacy.com, or share your experiences and insights in the comments. Together, we can support every surrogate in feeling empowered, cared for, and strong—one step, stretch, and smile at a time.