Can you exercise during pregnancy? Here's what you need to know
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn about the safety and benefits of exercise during every trimester of pregnancy. Plus, 8 workouts to try while pregnant, and which you should avoid.
If you’re wondering if it's safe to exercise during pregnancy, you’re not alone! It's a common concern, and the good news is that for most women, not only is exercise safe, but it also brings a range of benefits.
Is it safe to exercise during pregnancy?
When it comes to exercising during pregnancy, in most cases, it’s recommended. However, it's important to understand that every pregnancy is different, and physical activity that works for one person may not be suitable for another. Before starting any exercise program, have a conversation with your healthcare provider. They can guide you based on the specifics of your medical history, current health status, and how your pregnancy is progressing.
The intensity and type of exercise routine you choose will depend on your health and the specifics of your pregnancy. Exercising during pregnancy will also vary as your body changes. What feels comfortable and safe in the first trimester may not feel as good in the third. Listening to your body is key. If something feels uncomfortable or painful, it's a sign to stop and consult your healthcare provider again.
You may have heard that any exercise at all can lead to miscarriage or pregnancy complications, but those myths are based on misinformation. Studies have shown that regular, moderate exercise during pregnancy can benefit both the mother and the fetus, and does not increase the risk of complications in a healthy pregnancy. However, be sure to ask your healthcare provider if you have any questions or concerns.
The benefits of exercising during pregnancy
Exercising during pregnancy is all about maintaining overall health, supporting your body as it goes through the significant changes of pregnancy, and preparing for the physical demands of childbirth and motherhood. By staying active within safe and recommended limits, you're taking a positive step toward a healthy pregnancy.
Strengthening your heart: Regular exercise during pregnancy can help you maintain and improve cardiovascular health. This is particularly important as your body adapts to the increased demands of carrying a baby.
Managing mood swings: Exercise has been repeatedly shown to improve mental wellbeing. This can be incredibly beneficial in managing the emotional rollercoaster of pregnancy.
Reducing fatigue: Regular physical activity boosts energy levels, combating the fatigue that is common in pregnant women.
Improving sleep quality: Many women struggle with sleep disturbances during pregnancy. Engaging in regular exercise can help you fall asleep more easily—and stay asleep.
Easing discomfort: Common pregnancy-related discomforts like back pain, bloating, swelling, and constipation can be alleviated through regular exercise.
Building stamina: Regular exercise strengthens muscles and builds endurance. This can be a significant advantage during labor and delivery, which requires physical stamina.
Supporting recovery: Women who exercise regularly during pregnancy often experience a quicker postpartum recovery.
Reducing complications: Regular exercise has been linked to a reduced risk of pregnancy complications like gestational diabetes and preeclampsia.
8 exercises that are safe to practice during pregnancy
Each of these exercises can be adapted as your pregnancy progresses. Be sure to start slowly, especially if you weren't very active before your pregnancy. Always consult with your healthcare provider before starting any new exercise program. The goal is to stay active and healthy, not to push your limits.
1. Walking
Walking is a low-impact exercise that can be easily adjusted to your comfort level. It's an excellent way to stay active without putting too much strain on your joints and muscles. Walking helps maintain cardiovascular health and can likely be done throughout your pregnancy.
💙 Try listening to Tamara Levitt’s Mindful Walking to stay grounded throughout your walk.
2. Swimming and (gentle) water aerobics
Water exercises are ideal during pregnancy — the buoyancy of water supports your weight, reducing the stress on your joints and back. Swimming helps maintain muscle tone and cardiovascular fitness without the risk of overheating. Water aerobics classes are also a great way to stay active and maybe even meet other expectant mothers.
3. Stationary cycling
Stationary cycling is a safe way to raise your heart rate without the risk of falling. As your belly grows, a stationary bike can be more comfortable than a regular bicycle. It's an effective way to improve leg strength and cardiovascular health.
4. Prenatal yoga and pilates
Prenatal yoga and pilates classes are tailored to the needs of pregnant women. They focus on strengthening and stretching muscles that are important for childbirth, improving balance, and promoting relaxation. These classes often include breathing techniques that can be helpful during labor.
💙 Calm’s Resilient Parenting and Pregnancy program can also help you slow down, connect with your breath, and bond with your baby.
5. Low-impact aerobics
Low-impact aerobics classes, especially those designed for pregnant women, can be a fun way to stay fit. These classes reduce the risk of joint and ligament injuries and often include exercises specifically beneficial for pregnancy.
💙Try Mel Mah’s Blood Flow Fun session to get your heart pumping — in a gentle way.
6. Strength training
Strength training can help maintain muscle tone and endurance, which are important for carrying the extra weight of pregnancy and labor. Focus on lighter weights and higher repetitions, and avoid heavy lifting and lying flat on your back, especially later in pregnancy.
7. Pelvic floor exercises
Exercises like Kegels strengthen the pelvic floor muscles, which are important for a smooth childbirth and recovery. Strengthening these muscles can also help reduce the risk of incontinence post-pregnancy.
8. Stretching
Regular stretching can help alleviate common pregnancy discomforts like back pain and leg cramps. Gentle stretching exercises—when done correctly—can increase flexibility and reduce muscle tension.
💙Mel Mah’s Soften Anxiety session of the Daily Move focuses on stretches that can help release tension. But as always, only do what feels comfortable to you and talk to your healthcare provider about any concerns.
How to adapt exercises for every trimester of pregnancy
Throughout each trimester, it's important to listen to your body and make adjustments to your exercise routine. Your goal is to maintain overall wellness and prepare your body for the journey of childbirth and motherhood. Stay hydrated, avoid overheating, and give yourself permission to rest when you feel it's necessary.
First Trimester: Establishing a foundation
Focus on establishing a routine that includes low-impact activities like brisk walking, basic prenatal yoga, or gentle swimming. These activities are less likely to cause strain and can help you maintain a baseline of fitness.
Pay attention to your body's cues. The first trimester often brings fatigue and morning sickness, so it's important to moderate your exercise intensity accordingly.
Avoid activities that strain the abdomen, as your body is still adjusting to the early stages of pregnancy. High-intensity workouts or contact sports should be avoided or modified to lower impact versions.
Second Trimester: Adjusting to body changes
As your belly grows, balance can become an issue. Embrace exercises like swimming and stationary cycling, which offer stability and comfort.
This is a good time to start incorporating pelvic floor exercises into your routine. Strengthening these muscles supports your growing uterus and prepares your body for childbirth.
Modify the duration and intensity of exercises to ensure comfort. For instance, if you're a runner, you might switch to walking or jogging at a slower pace and be sure to do so mindfully.
Third Trimester: Preparing for birth
Focus on gentle movements like water aerobics, pregnancy-friendly Pilates, and light stretching. These exercises can help maintain muscle tone without putting excessive strain on your body.
Reduce the impact of your exercises. For example, if you’ve been doing aerobic exercises, consider switching to low-impact versions or using an elliptical machine.
Incorporate relaxation and breathing techniques into your routine. These practices can be beneficial during labor and help manage any discomfort in the final weeks of pregnancy.
9 exercises to avoid during pregnancy
While exercise is generally beneficial during pregnancy, there are certain types of exercises that most expectant mothers are advised to avoid. It’s important to remember that these guidelines are general and may not apply to everyone— consult with your healthcare provider before continuing or starting any exercise routine.
1. High-impact sports and activities
Activities that involve a lot of jumping, bouncing, or a risk of falling should be avoided. These include sports like basketball, soccer, and horseback riding. High-impact aerobics can also put undue stress on your joints and pelvic floor.
2. Contact sports
Sports that carry a risk of being hit in the abdomen—such as boxing, hockey, or martial arts—should be avoided as the physical contact in these sports poses risks.
3. Activities with a high risk of falling
As your belly grows and your center of gravity shifts, your balance can be affected. Avoid activities like skiing, gymnastics, and ice skating, where there's a significant risk of falling.
4. Heavy weightlifting
Lifting heavy weights can put excessive strain on your back and pelvic floor. It can also increase the risk of injury. Opt for lighter weights and more repetitions if you choose to continue strength training.
5. Exercises involving lying flat on your back
After the first trimester, avoid exercises that involve lying flat on your back for prolonged periods. This position can reduce blood flow to your heart and to the baby.
6. Deep water diving or scuba diving
These activities can expose your baby to decompression sickness and other risks associated with changes in pressure.
7. Hot yoga or hot pilates
The high temperatures in these classes can raise your body temperature to levels that are not safe for your developing baby.
8. Extreme stretching or overextension
Your body produces relaxin during pregnancy—a hormone that loosens ligaments and joints—which can make you more prone to strains and sprains. While flexibility exercises are beneficial, avoid overextending as it can lead to injury.
9. High altitude exercise
If you’re not already accustomed to high altitude, avoid exercising at heights above 6,000 feet. The decreased oxygen at high altitudes can be a risk to both you and your baby.
Exercise during pregnancy FAQs
What exercises should be avoided during pregnancy?
During pregnancy, it's advisable to avoid high-impact sports and activities, contact sports, activities with a high risk of falling, heavy weightlifting, exercises that involve lying flat on your back for prolonged periods, deep water diving or scuba diving, hot yoga, or pilates, extreme stretching, and high altitude exercise. However, this list is not exhaustive—your healthcare provider can offer advice specific to your overall health and the specifics of your pregnancy.
Does exercise affect the baby during pregnancy?
Moderate exercise during pregnancy can improve fetal health by enhancing blood circulation, which provides your baby with a greater supply of oxygen and nutrients. Regular exercise can also reduce the risk of gestational diabetes, which benefits both the mother and the baby. However, it's crucial to avoid overexertion, as extremely intense exercise may divert blood flow away from the uterus to support the muscles being used, which could negatively impact the baby.
Can I do squats while pregnant?
Yes, squats can be a safe and effective exercise during pregnancy, provided they are done with proper form, and you have no specific health issues or pregnancy-related complications that would make them dangerous. Squats can help strengthen your lower body and pelvic floor, which can be beneficial for childbirth. It's important to keep your back straight, feet shoulder-width apart, and not to squat too deeply. Using a chair or ball for support can help maintain balance. Always listen to your body and stop if you feel any discomfort.
Is it harder to gain muscle while pregnant?
Gaining muscle during pregnancy can be more challenging than usual. Hormonal changes, increased fluid retention, and the physical limitations imposed by a growing belly can make traditional muscle-building exercises more difficult. However, light to moderate strength training tailored to pregnancy can still help maintain muscle tone. During pregnancy, though, it’s important to focus on maintaining health and fitness.
What month should I start exercising during pregnancy?
If you have been exercising regularly before pregnancy, it's generally safe to continue your routine (with modifications as needed) throughout. If you are new to exercise, you can start as soon as you feel up to it after consulting with your healthcare provider. Many women find the second trimester—when morning sickness and fatigue often decrease—to be a comfortable time to start. The key is to start slowly, listen to your body, and choose low-impact activities like walking, swimming, or prenatal yoga. Remember the goal is to stay active and healthy, not to achieve high-intensity fitness goals.
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