You’re Blooming, Mama

Welcome to the second trimester — weeks 13 to 27 of pregnancy. For many women, this stage is often the most comfortable and enjoyable. The nausea may ease, energy levels usually rise, and you may begin to feel your baby move for the first time.

At THT HMO, we remain committed to walking with you every step of the way. This guide is designed to help you understand what to expect during your second trimester and how to stay healthy and supported.

What to Prioritize in Your Second Trimester

1. Keep Up with Your Antenatal Appointments

   Continue attending your scheduled antenatal visits. These check-ups are essential for monitoring your baby’s development and managing your health throughout the pregnancy.

   If you haven’t already, make sure you're registered at a THT-accredited hospital. You can request for our accredited hospital list via mail -contactceentre@tangerine.africa

2. Enjoy the Milestones

   This trimester often brings some of the most memorable pregnancy moments. One of them is feeling your baby’s first movements — often described as flutters or tiny kicks. These sensations usually start between weeks 18 and 22. They’re a sign that your baby is active and developing well.

   Take time to connect with your baby and enjoy the bond that is forming.

3. Weight Management and Safe Exercise

   Staying active and eating well are just as important in the second trimester as they were in the first. However, your body is changing rapidly, and it's important to adjust your habits accordingly.

   Here are some evidence-based guidelines to help manage your weight and stay healthy during this period:

   • Consult Your Doctor Always check with your healthcare provider before starting or continuing an exercise routine.
   • Balanced Nutrition Focus on whole foods and increase your calorie intake by about 300 calories per day to support your baby’s growth. Keep drinking plenty of water.
   • Exercise Regularly Engage in low-impact physical activities like walking, swimming, prenatal yoga, or light strength training. Pelvic floor exercises (such as Kegels) are also helpful.
   • Avoid Overheating Wear breathable, loose clothing and avoid working out in hot environments. Take breaks as needed.
   • Watch Your Posture As your belly grows, proper posture can help relieve back pain and improve comfort.
   • Take Rest Days Your body is working hard — allow time to recover after activity and listen to signs of fatigue.
   • Pay Attention to Warning Signs Stop exercising and speak to a healthcare provider if you feel dizzy, short of breath, or experience pain or discomfort.
   • Prioritize Consistency Over Intensity Aim for 30 minutes of moderate activity on most days, even if it's just a brisk walk.
   • Manage Stress Effectively Light exercise, breathing techniques, and prenatal yoga can all help lower stress levels.
   • Avoid High-Risk Activities Skip contact sports, any exercise performed while lying flat on your back, and high-intensity workouts that pose a fall or injury risk.

Additional Tips for the Second Trimester

• Begin discussing birth plans and delivery options with your doctor or midwife.
• Track your baby’s movements once they become regular — especially in the later weeks of this trimester.
• Start preparing emotionally and mentally for parenthood — consider joining support groups or prenatal classes.
• Monitor common second-trimester symptoms like round ligament pain, heartburn, and mild swelling, and speak to your provider if anything feels abnormal.

We're Here for You

The second trimester is a wonderful time to focus on wellness, preparation, and connection. Whether you’re feeling fantastic or navigating new challenges, remember that you have a dedicated support system at THT HMO.

We’re always here to help — whether you need medical advice, assistance with scheduling hospital visits, or just someone to talk to about your journey.

Look out for our third-trimester guide coming soon.