Exercise in Pregnancy
Exercise during pregnancy has multiple health benefits for both the mother and baby. Regular, moderate exercise can reduce the risk of complications such as gestational diabetes, hypertension, postpartum depression, and preeclampsia, with no increased risk of preterm birth.
Activities like walking, swimming, and jogging are advised. High-risk sports should be avoided.
Key Benefits and Recommendations
- Higher chances of having a vaginal delivery
- Builds strength for labor and birth
- Reduces back pain
- Improves sleep
- Prevents excessive weight gain
- Boosts mood and energy
- Relieves constipation
- Lowers the risk of gestational diabetes, preterm birth, and low birth weight
How Much Exercise Should You Do?
- All pregnant women who do not have complications should be physically active. This is true even if you were not physically active before pregnancy.
- Aim for at least 150 minutes of moderate-intensity exercise per week
- e.g. 20 minutes daily or 30 minutes for five days of the week
- Activities like walking, swimming, cycling, and low-impact aerobics are great options.
- Include strength training and yoga for variety
Best Exercises During Pregnancy:
- Moderate aerobic activities (e.g., walking, swimming)
- Strength training (light weights)
- Yoga and stretching
- Pelvic floor exercises
Safety Tips:
- Stay hydrated and avoid overheating
- Exercise at a pace where you can still talk comfortably
- Warm up and cool down properly
When to Avoid Exercise:
Always check with your healthcare provider before starting a new exercise routine during pregnancy. Certain conditions may require you to limit or stop exercise, including:
- Preterm labor
- High blood pressure
- Placenta previa
- Severe anemia
- Uncontrolled chronic conditions (e.g., heart disease)
- Ruptured membranes
Exercises by Trimester
Not sure where to start? See below for a few example videos that you may find helpful!
First trimester
- Stretching and mobility
- Lauren Fitter: 10 Minute First Trimester Pregnancy Stretch + Mobility
- Prenatal pilates:
- PregActive Pregnancy: Pregnancy Pilates for First Trimester
- Prenatal yoga:
- Britanny Bryden: 15-minute Prenatal yoga | First trimester
All trimesters
- Prenatal yoga:
- Yoga with Adrienne: Prenatal Yoga | 22-Minute Home Yoga Practice
- Pregnancy and Postpartum TV: Pregnancy Yoga For Second Trimester
- Pelvic floor exercises:
- Pregnancy and Postpartum TV: Pregnancy Pelvic Floor Exercises
- Cardio:
- Grow with Jo: Full body workout
- Grow with Jo: Low impact cardio
Further Reading
- Pregnancy Info – Exercise during Pregnancy
- American College of OBGYN (ACOG)- Exercise during Pregnancy FAQ
- Current Sports Medicine Reports – Exercise in Pregnancy
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