Pregnancy Safe Exercise
You may have heard a lot of mixed opinions about whether or not you can exercise during pregnancy – some say do nothing at all, others say that there’s nothing you can't do during pregnancy. While your level of movement and activity during pregnancy can be somewhat subjective, what is true for everyone is that movement is an important part of staying healthy, including during pregnancy. Of course, speak with your doctor before doing any strenuous activities or if you have concerns, but relatively speaking exercising during pregnancy is not only good, it is encouraged!
Why Exercise While Pregnant?
Staying active during pregnancy has many benefits for both you and your baby. Exercise can help ease common discomforts such as back pain, swelling in your legs, and fatigue. It also supports healthy weight gain and can lower your risk of gestational diabetes. Additionally, regular movement may boost your mood and reduce stress by releasing feel-good hormones called endorphins. There is also evidence to support the theory that women who are active during pregnancy have easier deliveries and quicker recoveries postpartum.
Getting started safely
Before you begin any exercise program, talk with your health care provider. Every pregnancy is different, and your provider can check that your baby is growing well and that there are no risk factors. Generally speaking, you can continue to do anything you did before your pregnancy, just at a more moderate intensity.
If you have conditions such as high blood pressure, placenta issues, or a history of early labor, your provider may give special guidelines. Once you have the green light, start slowly. Begin with 10 to 15 minutes of gentle activity, like walking or prenatal yoga. Listen to your body and rest when you need to. Gradually build up to about 150 minutes of moderate exercise each week, the amount recommended by the Centers for Disease Control and Prevention (CDC).
Best types of exercise
Choose activities that feel comfortable and safe. Here are some good options:
- Walking or light jogging on flat surfaces
- Swimming and water aerobics
- Prenatal yoga or Pilates
- Cycling
Water workouts are especially gentle on your joints and can help you feel lighter as your belly grows. Prenatal yoga and pilates improve posture, flexibility, and breathing—skills that will help during labor. We encourage you to work with an instructor who has experience teaching pregnant women.
Exercises to avoid
Certain movements can carry more risk during pregnancy. Avoid activities with a high chance of falling or sudden impact. Steer clear of:
- Contact sports such as basketball or soccer
- High-impact aerobics and jumping exercises
- Scuba diving or any activity with changes in air pressure
- Hot yoga or exercising in very hot, humid conditions
Also skip exercises that require you to lie flat on your back after the first trimester. This position can reduce blood flow to your baby and make you feel dizzy. Whenever you’re unsure, modify the move or pause the exercise.
Tips for building a routine
Making exercise part of your pregnancy journey doesn’t have to be hard. Set realistic goals, such as walking three times a week or attending one prenatal yoga class. Write down your plans in a calendar or use a phone app to track your progress. Find a friend or join a prenatal fitness group for support and accountability. Exercising with others can be fun and motivating. If you travel or have a busy day, even a short 10-minute walk counts toward your weekly goal.
Always hydrate well before, during, and after your workout. Wear supportive shoes and a comfortable, breathable top. Stop if you feel pain, dizziness, shortness of breath, or any unusual symptom.
Where to get help and more information
JMJ Pregnancy Center offers free, confidential support and can connect you with resources for prenatal classes, parenting groups, and community services. You’re not alone in pregnancy. Reach out if you have questions or would like more information on the parenting and prenatal resources we provide.