Exercise in Pregnancy

Most exercise is safe in a healthy pregnancy. Daily exercise can help you and your baby be healthier and decrease your chance of some problems during pregnancy. Exercise in pregnancy does not increase your chance of miscarriage, low birth weight, or early delivery. If you had a medical problem before you became pregnant or have had complications during your pregnancy, you should talk about the safety of exercise with your health care provider before you start any activity.

Exercise in pregnancy can help you in many ways. It can help you feel better and have less back pain, constipation, and tiredness. Exercise can also help you sleep better and improve your mood. Your body will be better prepared for labor. You may have a shorter labor with less chance of having a cesarean birth. You may gain less weight in pregnancy, which will help you get back to your pre-pregnancy weight more quickly after the baby comes. Exercise in pregnancy lowers your chance of gestational diabetes or high blood pressure during pregnancy. Your baby is more likely to be born with a healthy birth weight. Exercise can also lower the chance of having postpartum depression after the baby is born.

You should try to do moderate exercise for at least 150 minutes a week. Moderate exercise means you should start to sweat and your heart rate should increase, but you are still able to talk while you are exercising. You can divide your exercise into whatever amounts work best in your life. Some find 30 minutes a day at one time works. Others prefer 10–15 minutes a few times a day. If you exercised before pregnancy, you can probably continue the same physical activities and intensity of exercise. If you are not currently exercising, pregnancy is a good time to start. You want to start slow and gradually increase your exercise.

Walking or swimming are good exercises to start with. You will get moving and have less strain on your joints. Biking, yoga, Pilates, and low-impact aerobics are also good choices. Light weight training is okay, too. Being creative with your exercise will help you stay motivated. Hiking, dancing, and rowing can be fun activities to try. You do not need to pay money for an exercise class or activity. Walking up and down stairs or doing exercises at home are all good, free activities.

Be sure to stretch your muscles first and warm up and cool down each time you exercise. Drink water throughout your exercise so you can stay well hydrated. Make sure you don't get too hot, and don't overdo your exercise especially on a hot day. During pregnancy, your balance changes as the baby grows so it is important to move carefully and always make sure you are not in danger of falling. Pregnancy hormones cause your joints to be more relaxed. They can be injured easier especially with jerky, bouncy, or high-impact movements. You have more oxygen needs in pregnancy. This can make it harder to breath, especially with hard exercise or for people with obesity. Avoid lying flat on your back. You can put a pillow or towel underneath one hip, so that you can still do exercises that may require this position. Wearing a sport bra will give support to your breasts. Listen to your body for warning signs. See the following list for warning signs that tell you to stop your exercise.

If you are not sure about an exercise, you should talk to your health care provider first.

Flesch Kincaid reading level 7.2

Approved June 2024. This handout replaces “Exercise in Pregnancy” published in Volume 59, Number 4, July/August 2014.

This page may be reproduced for noncommercial use by health care professionals to share with clients. Any other reproduction is subject to the Journal of Midwifery & Women's Health's approval. The information and recommendations appearing on this page are appropriate in most instances, but they are not a substitute for medical diagnosis. For specific information concerning your personal medical condition, the Journal of Midwifery & Women's Health suggests that you consult your health care provider.