Staying active during pregnancy offers a wide range of benefits for both you and your baby. While putting on 25–35 pounds is healthy for most pregnant women, becoming seriously overweight can cause health issues for mothers and their babies.
Why Exercise Matters During Pregnancy
- Boosts mood and energy
- Helps manage healthy weight gain
- Reduces risk of gestational diabetes and high blood pressure
- Eases common discomforts like back pain and swelling
- Improves sleep
- Prepares your body for labor and delivery
OB-GYN providers now recommend that most pregnant people aim for 150 minutes of moderate activity each week. This can be broken up into manageable sessions throughout the week.
Safe Exercises for Pregnancy
Most exercises are safe during pregnancy, especially if you were active before becoming pregnant. If you’re new to exercise, start slowly and build up gradually. Always check with your doctor or midwife before starting or continuing any exercise routine.
Recommended activities include:
- Walking: Gentle on joints and easy to fit into your day.
- Swimming and water aerobics: Relieves pressure on joints and helps with swelling.
- Stationary cycling: Safe and low-impact.
- Prenatal yoga or Pilates: Improves flexibility, strength, and relaxation.
- Low-impact aerobics: Choose classes designed for pregnancy.
- Stretching: Helps maintain flexibility and reduce muscle tension.
- Running or racquet sports: If you were doing these before pregnancy, you can often continue with modifications and your doctor or midwife’s approval.
Exercises and Activities to Avoid
- Contact sports (soccer, basketball)
- High-risk activities (skiing, horseback riding, scuba diving)
- Exercises with a high risk of falling
- Hot yoga or exercising in very hot, humid conditions
- Lying flat on your back or right side for extended periods after the first trimester
- Movements that require twisting at the waist while standing
- Heavy weightlifting or activities that strain the abdomen
Your center of gravity shifts during pregnancy, and your joints become more flexible due to hormonal changes, increasing the risk of injury.
Tips for Exercising Safely
- Warm-up and cool down: Spend at least five minutes stretching before and after exercise.
- Stay hydrated: Drink plenty of water — aim for 8–10 glasses per day, and more if you’re exercising.
- Dress comfortably: Wear breathable, supportive clothing and shoes.
- Listen to your body: Stop if you feel dizzy, short of breath, or experience pain, bleeding, or contractions.
- Modify as needed: As pregnancy progresses, you may need to shorten or adjust your workouts.
- Include Kegel exercises: Strengthen your pelvic floor to help with labor, delivery, and postpartum recovery.
When to Check with Your Doctor or Midwife
Always consult your doctor or midwife before starting or continuing an exercise routine, especially if you have:
- Asthma, heart disease, or diabetes
- Bleeding or spotting
- Low placenta
- History of miscarriage or preterm labor
- Any other medical or obstetric concerns
Fitness Tips for Later in Pregnancy
- Focus on strength and stretching exercises, with your provider’s approval.
- Practice relaxation and visualization techniques to prepare for labor.
- Continue Kegel exercises to support your pelvic floor.
- Adjust intensity and duration as needed — fatigue is common in the third trimester.
Final Thoughts
Exercise is a powerful tool for a healthier, more comfortable pregnancy. The most important thing is to choose activities you enjoy, listen to your body, and communicate with your healthcare team. With the right approach, you can stay active and support your well-being throughout pregnancy and beyond.
Sources:
- “Pregnancy Weight Gain: What’s Healthy?” Mayo Clinic, www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-weight-gain/art-20044360. Accessed 14 Apr. 2025.
- "Is Exercise Safe during Pregnancy? Experts Share Which Activities to Do and Which You Should Avoid." UC Davis Health, 9 Apr. 2025, health.ucdavis.edu/blog/cultivating-health/is-exercise-safe-during-pregnancy-experts-share-which-activities-to-do-and-which-you-should-avoid/2025/04. Accessed 14 Apr. 2025.
