For most expectant mothers, engaging in physical activity is not only safe but also beneficial for both you and your baby.

Assuming you and your pregnancy are healthy, exercise poses no increased risk of miscarriage (the loss of a baby in the womb before 20 weeks of pregnancy), preterm birth (delivery before 37 weeks of pregnancy), or having a baby with low birth weight (less than 5 pounds, 8 ounces).

What’s the Recommended Exercise Duration During Pregnancy?

Healthy pregnant women should aim for at least 2½ hours of moderate-intensity aerobic activity per week. Moderate-intensity exercises elevate your heart rate and breathing rate, and you should break a sweat during these activities. A brisk walk is an excellent example of moderate-intensity aerobic activity. If you find it difficult to maintain a conversation during an activity, you may be exerting yourself too much.

You don’t have to complete all 2½ hours of exercise in one session; instead, spread it out across the week. For instance, aim for 30 minutes of exercise on most days. If this seems overwhelming, divide the 30 minutes into three 10-minute sessions throughout the day.

Why Is Physical Activity Beneficial During Pregnancy?

Regular exercise during pregnancy offers several benefits for expectant mothers:

1. Maintaining physical and mental well-being: Exercise can boost your mood, increase your energy levels, and improve your cardiovascular health.
2. Appropriate weight gain: Regular physical activity helps ensure you gain the right amount of weight during pregnancy.
3. Alleviating common discomforts: Exercise can ease pregnancy-related discomforts like constipation, back pain, and swelling in the legs, ankles, and feet.
4. Stress management and improved sleep: Engaging in physical activity can help reduce stress levels and promote better sleep quality.
5. Reducing the risk of pregnancy complications: Regular exercise can lower the risk of gestational diabetes and preeclampsia, both of which can lead to complications during pregnancy.
6. Lowering the likelihood of a Cesarean birth: Physical activity may decrease the likelihood of needing a Cesarean section.
7. Preparing the body for labor and delivery: Activities like prenatal yoga and Pilates can help expectant mothers practice relaxation techniques and build strength and endurance for labor.

What Activities Are Safe During Pregnancy?

If you were physically active before pregnancy and have a healthy pregnancy, you can typically continue your usual activities with your provider’s approval. However, adjustments may be necessary as your pregnancy progresses.

Safe activities during pregnancy include:

• Walking: A low-impact activity that’s gentle on the joints.
• Swimming and water workouts: The buoyancy of water supports the body and reduces strain on joints.
• Stationary biking: Safer than outdoor biking, particularly as pregnancy advances.
• Yoga and Pilates: Ensure your instructor knows you’re pregnant, and modify poses as needed.
• Low-impact aerobics: Activities like walking, using a stationary bike, and using an elliptical machine.
• Strength training: Focus on exercises that target major muscle groups, using lighter weights and avoiding heavy lifting.

You don’t need access to a gym or specialized equipment to stay active during pregnancy. Walking in a safe area, following exercise videos at home, or incorporating physical activity into daily routines, such as gardening or taking the stairs, are all viable options.

Are There Any Risks Associated With Exercising During Pregnancy?

Yes, exercise may not be safe for all pregnant women. It’s essential to consult your provider to assess whether exercise is appropriate for you. Certain conditions may make exercise unsafe during pregnancy, including:

• Preterm labor, vaginal bleeding, or rupture of membranes.
• Carrying multiples (twins, triplets, or more) with other risk factors for preterm birth.
• Cervical insufficiency or a cerclage.
• Gestational hypertension or preeclampsia.
• Placenta previa after 26 weeks of pregnancy.
• Severe anemia or specific heart or lung conditions.

What Activities Should You Avoid During Pregnancy?

Certain activities are not recommended during pregnancy due to safety concerns, including:

• High-impact activities with jerky, bouncing movements.
• Contact sports that increase the risk of abdominal trauma.
• Exercises requiring you to lie flat on your back after the first trimester.
• Activities with a high risk of falling or significant impact.
• Skydiving or scuba diving.
• Exercising at high altitudes.
• Activities that raise body temperature excessively, like Bikram yoga or hot tub use.

How Does Pregnancy Affect Exercise Response?

Pregnancy brings about various physiological changes that can affect how your body responds to exercise. These changes may include alterations in balance, body temperature regulation, breathing, energy levels, heart rate, and joint flexibility. It’s essential to listen to your body and avoid overexertion during exercise.

When Should You Cease Exercise, and What Warning Signs Should You Watch for?

During physical activity, stay hydrated and pay attention to your body’s signals. Stop exercising and contact your provider immediately if you experience any of the following symptoms:

• Vaginal bleeding or fluid leakage.
• Chest pain, rapid heartbeat, or difficulty breathing.
• Dizziness or faintness.
• Headaches.
• Muscle weakness, leg pain, or swelling, which may indicate deep vein thrombosis (DVT).
• Regular, painful contractions.
• Decreased fetal movement, potentially indicating stillbirth.

When Can You Resume Exercise After Giving Birth?

Discuss with your healthcare provider to determine when it’s safe to resume physical activity after childbirth. Typically, if you’ve had a vaginal delivery without complications, you can start exercising a few days postpartum or when you feel ready. However, if you’ve had a Cesarean section or experienced birth complications, you may need to wait longer before resuming exercise. Begin gradually and stop if you experience any discomfort or complications.