Exercise During Pregnancy: Safe, Practical Guidance for Today

Exercise during pregnancy offers multiple benefits - improved mood, reduced discomfort, and better fitness for labor - when done safely. Aim for 150 minutes of moderate aerobic activity weekly, favor low-impact options (walking, swimming, prenatal yoga/Pilates), avoid high-fall or contact sports and scuba diving, and stop for warning symptoms. Always consult your clinician before starting or changing activity.

Why exercise matters during pregnancy

Gentle, regular exercise during pregnancy improves mood, supports cardiovascular health, reduces back pain and constipation, and helps manage healthy weight gain. It can also build stamina for labor and speed postpartum recovery. For most pregnant people, the benefits outweigh the risks when activity is appropriate and modified as pregnancy progresses.

Talk to your clinician first

Before starting or changing an exercise program, discuss it with your obstetrician, midwife, or primary care provider. Certain medical conditions and pregnancy complications may make exercise unsafe, and your clinician can advise on limits or alternatives.

How much activity is recommended

Current guidance recommends at least 150 minutes a week of moderate-intensity aerobic activity (for example, brisk walking) spread across most days. A practical target is about 30 minutes on most days. If you weren't active before pregnancy, start slowly and build up gradually.

Safe and effective exercises

• Walking: Low impact, easy to fit into a routine. Wear supportive shoes and maintain good posture.

• Swimming and water aerobics: Water supports weight, reduces joint stress, and can relieve swelling and backache.

• Prenatal yoga and Pilates: Choose classes specifically designed for pregnancy. These support flexibility, breathing, and core strength without excessive strain.

• Strength training: Light-to-moderate resistance with careful technique can help; avoid heavy lifting and breath-holding.

• Pelvic floor (Kegel) exercises: Helpful throughout pregnancy and postpartum to support bladder control and pelvic stability.

What to avoid or modify

Avoid activities with a high risk of falling or abdominal trauma (contact sports, downhill skiing, horseback riding). Do not scuba dive during pregnancy. Modify exercises to avoid lying flat on your back for prolonged periods after the first trimester; choose side-lying or semi-reclined positions instead.

Avoid overheating - especially early in pregnancy - and stay well hydrated. If you do hot yoga or heated classes, discuss risks with your clinician.

Listen to your body and stop if needed

Stop exercising and seek medical advice if you experience vaginal bleeding, regular painful contractions, chest pain, severe shortness of breath, dizziness, calf pain or swelling, decreased fetal movement, or fluid leakage.

Practical tips

Warm up and cool down. Use comfortable clothing and a supportive bra. Keep sessions consistent rather than intense bursts. If you have concerns about technique, work with a certified prenatal fitness instructor.

Exercise during pregnancy supports physical and emotional well-being. With appropriate precautions and clinical oversight, most people can safely stay active through pregnancy and into the postpartum period.