Safe Exercise During Pregnancy: A Complete Trimester-by-Trimester Guide

Pregnancy brings many changes to the body, and it is normal to have questions about whether exercise is safe for you and your baby. For most people with healthy, uncomplicated pregnancies, regular physical activity is safe and can provide important physical and emotional benefits.

The Centers for Disease Control and Prevention (CDC) recommends that healthy pregnant women aim for at least 150 minutes of moderate-intensity aerobic activity each week, unless their healthcare professional advises otherwise. Activities can be spread throughout the week and adjusted according to your fitness level, pregnancy symptoms, and stage of pregnancy.

Regular physical activity during pregnancy may help improve cardiovascular fitness, support healthy pregnancy weight gain, reduce the risk of gestational diabetes, improve sleep, and relieve some common pregnancy discomforts. Staying active can also support overall mental well-being.

However, pregnancy is not the same for everyone. Some medical conditions or pregnancy complications may require changes to an exercise routine or temporary activity restrictions. The type and intensity of exercise may also need to change as pregnancy progresses.

This guide explains the benefits of exercise during pregnancy, important safety precautions, recommended activities, exercises to avoid, and how to adapt your routine during the first, second, and third trimesters.

 

Benefits of Exercise During Pregnancy

Regular physical activity during pregnancy can provide a range of physical and emotional benefits. For most people with healthy pregnancies, staying active can support overall health while helping the body adapt to the physical changes of pregnancy.

Physical Benefits

• May Reduce Back Pain: Activities that strengthen the muscles supporting the back, hips, and core may help reduce some pregnancy-related back discomfort.
• May Relieve Constipation: Regular physical activity can help support normal bowel function and may reduce constipation, which is common during pregnancy.
• May Lower the Risk of Gestational Diabetes: Regular physical activity may improve blood glucose regulation and can help reduce the risk of developing gestational diabetes.
• Supports Cardiovascular Fitness: Moderate aerobic activity can help maintain cardiovascular fitness and support healthy circulation during pregnancy.
• Supports Healthy Pregnancy Weight Gain: Staying physically active can help reduce the risk of excessive weight gain during pregnancy when combined with appropriate nutrition and prenatal care.
• Maintains Muscle Strength and Endurance: Strength and conditioning exercises can help maintain the muscle strength needed for everyday activities as the body changes during pregnancy.
• May Improve Sleep: Regular physical activity may help improve sleep quality and make it easier to manage some of the discomforts that can interfere with sleep during pregnancy.
• Supports Physical Preparation for Daily Activities: Maintaining strength, mobility, and cardiovascular fitness can make everyday physical tasks easier as pregnancy progresses.

Mental and Emotional Benefits

Exercise can also support emotional well-being during pregnancy.

• May Reduce Stress and Anxiety: Physical activity can help reduce stress and may support a more positive mood.
• Supports Overall Well-Being: Maintaining an appropriate exercise routine can provide a sense of routine and help some people feel more confident and comfortable with the physical changes of pregnancy.
• May Improve Mood: Regular physical activity can contribute to better mood and emotional well-being during pregnancy.

 

When You May Need Medical Guidance Before Exercising

Most people with uncomplicated pregnancies can remain physically active, but certain medical conditions or pregnancy complications may require changes to an exercise routine. In some situations, your obstetrician, midwife, or other healthcare professional may recommend avoiding certain activities or limiting exercise.

Examples may include:

• Placenta previa, particularly when it persists later in pregnancy
• Cervical insufficiency or other conditions affecting the cervix
• Preeclampsia or pregnancy-related high blood pressure
• Significant anemia
• Certain heart or lung conditions
• A risk of preterm labor or a history of preterm birth
• Certain complicated multiple pregnancies
• Other pregnancy complications for which your healthcare professional has recommended activity restrictions

Having one of these conditions does not necessarily mean that all physical activity is unsafe. The appropriate level and type of exercise depends on your individual health and pregnancy.

If you have a medical condition, pregnancy complication, or have been advised to restrict physical activity, speak with your obstetrician, midwife, or other qualified healthcare professional before exercising.

Exercise Safety During Pregnancy

Following a few basic precautions can help you stay active comfortably and reduce avoidable risks during pregnancy. Your exercise routine should also change as your body and pregnancy progress.

1. Choose an Appropriate Intensity

For most healthy pregnancies, moderate-intensity activity is appropriate. A simple way to judge intensity is the talk test: you should generally be able to hold a conversation while exercising. If you become unusually exhausted, dizzy, or uncomfortable, reduce the intensity or stop.

If you were already physically active before pregnancy, you may be able to continue familiar activities with appropriate adjustments. If you were previously inactive, start gradually rather than suddenly beginning strenuous exercise.

2. Stay Hydrated and Avoid Overheating

Drink fluids regularly before, during, and after exercise. Avoid exercising in very hot or humid conditions, particularly when you are not accustomed to exercising in the heat. Wear lightweight, comfortable clothing and choose a cool, well-ventilated environment when possible.

Avoid activities that intentionally raise your body temperature, such as hot yoga, saunas, and hot tubs.

3. Modify Prolonged Back-Lying Exercises

After about 16 weeks of pregnancy, avoid exercises that require you to remain flat on your back for extended periods. The growing uterus can place pressure on major blood vessels and may reduce blood flow, which can cause dizziness or discomfort.

Use an inclined position, lie on your side, or choose a standing or supported alternative when appropriate. If you feel dizzy, faint, or unwell while exercising on your back, change position and stop the activity if symptoms do not quickly improve.

4. Avoid Activities With a High Risk of Falling or Abdominal Impact

As pregnancy progresses, changes in balance and body shape can increase the risk of falls. Avoid activities with a significant risk of falling or receiving a blow to the abdomen, such as:

• Contact sports where abdominal impact is possible
• Horseback riding
• Downhill skiing
• Gymnastics
• Certain forms of rock climbing
• Other activities with a substantial risk of falling or abdominal trauma

Scuba diving should also be avoided during pregnancy because pressure changes associated with diving can pose risks to the fetus.

5. Focus on Comfort Rather Than Performance

Pregnancy is generally not the time to focus on personal records or suddenly begin an intense training program. Instead, aim to maintain appropriate fitness and physical activity while adjusting your routine as your pregnancy progresses.

You may need to reduce the duration, intensity, range of motion, or frequency of some exercises as your body changes.

6. Listen to Your Body

Stop exercising and seek medical advice if you experience concerning symptoms such as:

• Vaginal bleeding
• Leakage of fluid from the vagina
• Dizziness or fainting
• Chest pain
• Severe or unusual shortness of breath
• Significant abdominal pain
• Painful or regular contractions
• Calf pain or swelling
• A significant decrease in fetal movement later in pregnancy

Do not try to push through concerning symptoms. If you are unsure whether a symptom is related to exercise or pregnancy, contact your healthcare professional.

Safe Exercises During Pregnancy

For most people with healthy pregnancies, several types of physical activity can be appropriate. The best choice depends on your fitness level, previous exercise experience, pregnancy symptoms, and how comfortable you feel.

Choose activities that allow you to maintain good form and adjust the intensity as your pregnancy progresses.

1. Walking

Walking is a convenient, low-impact activity that can be continued throughout pregnancy for many people. It can support cardiovascular fitness without placing excessive stress on the joints.

How to do it safely:

• Wear comfortable, supportive footwear.
• Start at a comfortable pace and gradually increase duration or intensity if appropriate.
• Choose stable, level surfaces if changes in balance make walking more difficult.
• Stay hydrated, particularly in warm weather.
• Use the talk test to help judge moderate intensity.

2. Swimming and Water Exercise

Swimming and water-based exercise can provide a low-impact full-body workout. The buoyancy of the water can also reduce pressure on the joints and may make movement more comfortable as pregnancy progresses.

How to do it safely:

• Use care when entering and leaving the pool because wet surfaces can be slippery.
• Avoid very hot pools, hot tubs, and other environments that may cause overheating.
• Choose a comfortable pace and take breaks when needed.
• Water walking and pregnancy-appropriate water exercise classes can also be suitable options.

 

3. Stationary Cycling

Stationary cycling provides cardiovascular exercise without the fall risk associated with outdoor cycling. It can be particularly useful as your balance changes during pregnancy.

How to do it safely:

• Adjust the seat and handlebars so that you can maintain a comfortable position.
• Use a resistance level that feels appropriate rather than forcing a high intensity.
• Reduce the duration or resistance if you become uncomfortable or unusually fatigued.
• A recumbent stationary bike may provide additional back support for some people.

4. Prenatal Yoga

Prenatal yoga can help maintain flexibility, strength, balance, and mobility while providing an opportunity to practice controlled breathing and relaxation.

How to do it safely:

• Choose a prenatal yoga class or an instructor experienced in adapting exercises for pregnancy.
• Avoid hot yoga because of the risk of overheating.
• Modify positions that cause discomfort or make it difficult to maintain balance.
• Avoid prolonged back-lying positions after about 16 weeks.
• Use blocks, bolsters, or other supports when needed.

 

5. Prenatal Pilates

Pregnancy-appropriate Pilates can help maintain strength, mobility, posture, and pelvic stability. Exercises should be modified as your body changes.

How to do it safely:

• Choose a prenatal Pilates program or work with an instructor experienced in pregnancy modifications.
• Avoid exercises that cause pain, pressure, dizziness, or discomfort.
• Modify exercises that require prolonged lying on your back.
• Focus on controlled movement, comfortable range of motion, and proper breathing.

 

6. Strength Training

Appropriately modified strength training can help maintain muscle strength and support the physical demands of pregnancy and everyday activities.

You do not necessarily need to use very light weights or follow a specific number of repetitions. The appropriate resistance depends on your previous experience, fitness level, stage of pregnancy, and individual circumstances.

How to do it safely:

• Use a resistance level that allows you to maintain good technique.
• Avoid holding your breath or deliberately straining during lifts.
• Use controlled movements rather than jerking or rapidly changing positions.
• Modify exercises as your balance, comfort, and range of motion change.
• Avoid exercises that create pain, significant pressure, or discomfort.
• If you were not strength training before pregnancy, begin gradually rather than starting an intense program.

7. Running for Experienced Runners

People who were already accustomed to running before pregnancy may often continue running if they remain comfortable and have no medical reason to restrict activity. However, pregnancy is generally not the time to suddenly begin a strenuous running program if you were previously inactive.

How to do it safely:

• Reduce pace or distance if running becomes uncomfortable.
• Pay attention to balance and joint discomfort as pregnancy progresses.
• Consider lower-impact alternatives such as walking, swimming, or stationary cycling if running becomes difficult.
• Stop and seek medical advice if you develop concerning symptoms.

Core and Pelvic Floor Exercises During Pregnancy

Maintaining strength in the core and pelvic floor can support posture, stability, and everyday movement during pregnancy. The goal is not to build abdominal muscle for appearance, but to maintain functional strength while adapting to the changes in your body.

The pelvic floor muscles support the bladder, bowel, and reproductive organs. Pregnancy can place additional pressure on these muscles, making pelvic-floor exercises an important part of many prenatal exercise routines.

1. Pelvic Floor Exercises (Kegels)

Pelvic-floor exercises involve gently contracting and then fully relaxing the muscles used to control urine and bowel movements.

How to do them:

1. Get into a comfortable position and relax your abdominal, thigh, and buttock muscles.
2. Gently tighten the pelvic-floor muscles as if you were trying to prevent passing gas or stop urine flow.
3. Hold the contraction for a few seconds if comfortable.
4. Fully relax the muscles before repeating.
5. Gradually build up the duration and number of repetitions rather than forcing long contractions.

Important: Do not regularly practice Kegels by stopping your urine stream while using the bathroom. This can interfere with normal bladder emptying.

2. Modified Bird-Dog

The bird-dog can help develop core and pelvic stability while strengthening the muscles around the hips and back.

How to do it:

1. Start on your hands and knees with your back in a comfortable, neutral position.
2. Gently engage your core without holding your breath.
3. Slowly extend one arm and the opposite leg if you can maintain good balance.
4. Avoid excessive arching or twisting of your back.
5. Return to the starting position and repeat on the opposite side.
6. If balance becomes difficult, perform a modified version by lifting only one limb at a time.

3. Cat-Cow Movement

Gentle cat-cow movements can help maintain spinal mobility and may provide temporary relief from back stiffness.

How to do it:

1. Begin on your hands and knees.
2. Slowly round your back while gently tucking your pelvis.
3. Then return toward a comfortable neutral position and gently extend your spine without forcing the movement.
4. Move slowly and stay within a comfortable range of motion.
5. Stop if the movement causes pain or dizziness.

4. Supported Squats

Squats can help maintain strength in the legs, hips, and gluteal muscles.

How to do them:

1. Stand with your feet in a comfortable position.
2. Keep your chest comfortably lifted and your spine in a natural position.
3. Bend your knees and hips as though you are sitting toward a chair.
4. Lower only as far as feels comfortable.
5. Use a sturdy chair, wall, or other stable support if you need help with balance.
6. Push through your feet to return to the starting position.

You do not need to force a deep squat or maintain a specific knee position. Comfort, balance, and controlled movement are more important.

When to Seek Guidance

If pelvic-floor or core exercises cause pain, pelvic pressure, leaking of fluid, vaginal bleeding, dizziness, contractions, or other concerning symptoms, stop the exercise and contact your healthcare professional.

If you are unsure how to perform pelvic-floor exercises correctly, a qualified pelvic-health physiotherapist can provide individualized guidance.

Key Takeaways

Staying physically active can be a valuable part of a healthy pregnancy for most people with uncomplicated pregnancies. Regular moderate-intensity activity can support cardiovascular fitness, muscle strength, mobility, mood, and overall well-being.

The type and amount of exercise may need to change as pregnancy progresses. Walking, swimming, stationary cycling, prenatal yoga, appropriately modified strength training, and other pregnancy-appropriate activities can be suitable options for many people.

The most important principles are to choose activities that are appropriate for your circumstances, stay hydrated, avoid overheating and activities with a high risk of falling or abdominal impact, and modify exercises as your body changes.

If you develop vaginal bleeding, fluid leakage, chest pain, severe shortness of breath, dizziness, painful contractions, calf pain or swelling, reduced fetal movement, or another concerning symptom, stop exercising and contact your healthcare professional.

If you have a pregnancy complication or have been advised to restrict physical activity, follow the individualized guidance provided by your obstetrician, midwife, or other qualified healthcare professional.

Medical Disclaimer: This article is for general informational and educational purposes only and does not provide medical advice, diagnosis, or treatment. Pregnancy and exercise needs vary from person to person. If you are pregnant, have a pregnancy complication, or have been advised to limit physical activity, speak with your obstetrician, midwife, or other qualified healthcare professional before starting, continuing, or changing an exercise routine.

 

Staying hydrated is an important part of exercising safely during pregnancy. For more information about daily fluid needs and hydration, read our guide: How Much Water Should You Drink Daily.

Strength training can also support overall physical fitness when appropriately adapted to your needs. For more information about exercise and women’s health, see our guide to The Benefits of Gym Workouts for Women.

Frequently Asked Questions

Is Exercise Safe During Pregnancy?

For most people with healthy, uncomplicated pregnancies, regular moderate-intensity exercise is safe and beneficial. The CDC recommends at least 150 minutes of moderate-intensity aerobic activity per week for healthy pregnant women, unless a healthcare professional recommends otherwise. Activities such as walking, swimming, stationary cycling, prenatal yoga, and appropriately modified strength training can be suitable options for many people.

Can I Lift Weights While Pregnant?

Yes. Many people can continue resistance training during pregnancy when exercises are appropriately modified. Use a resistance level that allows you to maintain good form, avoid holding your breath or deliberately straining, and adjust exercises as your balance and comfort change. If you were not strength training before pregnancy, start gradually rather than beginning an intense program.

Is Walking Every Day Safe During Pregnancy?

Walking is a low-impact activity that can be suitable throughout pregnancy for many people. Start at a comfortable pace and adjust the duration or intensity according to how you feel. Wear supportive footwear, stay hydrated, and choose safe walking surfaces, particularly if your balance changes later in pregnancy.

Is Yoga Safe During Pregnancy?

Prenatal yoga can be appropriate for many people during pregnancy and may help maintain flexibility, strength, balance, and relaxation. Choose a prenatal class or an instructor experienced in pregnancy modifications. Avoid hot yoga, modify positions that cause discomfort, and avoid prolonged periods lying flat on your back after about 16 weeks.

Can Exercise Cause Miscarriage?

For most healthy pregnancies, moderate physical activity is not associated with an increased risk of early pregnancy loss. However, people with certain pregnancy complications or medical restrictions may need to modify or avoid specific activities. Follow your healthcare professional’s advice if you have been given individual exercise restrictions.

What Exercises Should Be Avoided During Pregnancy?

Avoid activities with a significant risk of falling or abdominal impact, including certain contact sports, horseback riding, downhill skiing, gymnastics, and other high-risk activities. Scuba diving should also be avoided during pregnancy. You should also modify or avoid exercises that cause pain, dizziness, significant discomfort, or other concerning symptoms.

When Should I Stop Exercising During Pregnancy?

Stop exercising and contact your healthcare professional if you experience vaginal bleeding, leakage of fluid, dizziness or fainting, chest pain, severe or unusual shortness of breath, significant abdominal pain, painful or regular contractions, calf pain or swelling, or a significant decrease in fetal movement later in pregnancy.

Can I Exercise During the First Trimester?

Yes. Most people with healthy pregnancies can remain physically active during the first trimester. Walking, swimming, stationary cycling, and appropriately modified strength training are examples of activities that may be suitable. If fatigue or nausea makes exercise difficult, reduce the intensity or duration and allow yourself additional rest.

Is Swimming Safe During Pregnancy?

Swimming and water-based exercise are generally suitable for many people with healthy pregnancies. The water can reduce pressure on the joints and make movement more comfortable. Take care when entering and leaving the pool, avoid very hot water and hot tubs, and stop if you feel dizzy, overheated, or unwell.

What Is the Best Exercise During Pregnancy?

There is no single best exercise for everyone during pregnancy. Walking is an accessible, low-impact option, while swimming, stationary cycling, prenatal yoga, and appropriately modified strength training can also be suitable. The best activity is one that is appropriate for your health, fitness level, stage of pregnancy, and comfort.

Sources

American College of Obstetricians and Gynecologists (ACOG)