During your first trimester, safe exercises include low-impact activities like walking, swimming, stationary cycling, and prenatal yoga. Avoid contact sports, heavy lifting, or activities with a high risk of falling. For supplements, a daily prenatal multivitamin containing folic acid (400 mcg) is crucial to support your baby's neural tube development. Iron, Vitamin D, and Calcium are also highly beneficial. Please consult your obstetrician before starting any new exercise or supplement routine to ensure it is tailored safely to your individual pregnancy.