Staying active during pregnancy can benefit both you and your baby. Some weight gain in pregnancy is normal and healthy, but gaining significantly more than recommended can raise the risk of complications for both mom and baby.
Why Exercise Matters During Pregnancy
Regular activity can:
- Boost mood and energy
- Support healthy weight gain
- Lower the risk of gestational diabetes and high blood pressure
- Ease common discomforts like back pain and swelling
- Improve sleep
- Help prepare your body for labor and delivery
The American College of Obstetricians & Gynecologists (ACOG) recommends 150 minutes of moderate-intensity activity each week for uncomplicated pregnancies. You can break this into shorter sessions throughout the week (for example, 30 minutes on 5 days).
Safe Exercises for Pregnancy
Most forms of exercise are safe during pregnancy, especially if you were active before pregnancy. If you’re new to exercise, start slowly and build up gradually. Check with your doctor or midwife before starting or continuing an exercise routine.
Recommended activities include:
- Walking: Gentle on joints and easy to fit into your day.
- Swimming or water aerobics: Low impact, supports your body, and may help with swelling.
- Stationary cycling: Steady and joint-friendly.
- Prenatal yoga or Pilates: Supports strength, flexibility, posture, and relaxation.
- Low-impact aerobics: Look for pregnancy-specific classes or modifications.
- Stretching: Helps reduce muscle tension and maintain mobility.
- Running or racquet sports: If these were part of your routine, you may be able to continue with modifications and your doctor or midwife’s approval.
Exercises and Activities to Avoid
Avoid activities with a higher risk of falls, abdominal impact, or overheating, such as:
- Contact sports (soccer, basketball)
- High-risk activities (skiing, horseback riding, scuba diving)
- Any activity with a high risk of falling
- Hot yoga or exercising in very hot/humid conditions
- Lying flat on your back for long periods after the first trimester (modify with side-lying or a wedge, as recommended by your doctor or midwife)
- Heavy lifting/straining or exercises that strongly increase abdominal pressure
- Deep twisting motions or sudden directional changes that feel unstable
During pregnancy, your center of gravity shifts and hormones increase joint looseness, both of which can raise the risk of injury.
Tips for Exercising Safely
- Warm up and cool down: Aim for 5 minutes before and after activity.
- Stay hydrated: Drink water before, during, and after exercise.
- Dress for comfort: Breathable clothing and supportive shoes matter.
- Use the “talk test”: You should be able to talk while exercising.
- Listen to your body: Slow down or stop if something feels off.
- Modify as pregnancy progresses: Shorter, lower-impact workouts are often more comfortable later on.
- Add pelvic floor (Kegel) exercises: Supports labor, delivery, and postpartum recovery.
When to Check with Your Doctor or Midwife
Talk with your doctor or midwife before exercising (or ask for specific guidance) if you have:
- Asthma, heart disease, diabetes, or other chronic conditions
- Bleeding or spotting
- Placenta concerns (such as placenta previa)
- A history of miscarriage or preterm labor
- Any other medical or pregnancy-related concerns
Stop exercising and contact your doctor or midwife right away if you have: chest pain, dizziness/fainting, severe shortness of breath, vaginal bleeding, regular painful contractions, fluid leaking, severe headache, or decreased fetal movement.
Fitness Tips for Later in Pregnancy
- With your doctor or midwife’s approval, focus on gentle strength, mobility, and stretching.
- Practice breathing, relaxation, and visualization for labor.
- Continue pelvic floor exercises.
- Adjust intensity and duration as needed, fatigue is common in the third trimester.
Final Thoughts
Exercise can support a healthier, more comfortable pregnancy. Choose activities you enjoy, make adjustments as your body changes, and stay in close communication with your doctor or midwife.
