Pregnancy brings many changes to the body, and it is natural to have questions about safe exercise during pregnancy. For people with healthy, uncomplicated pregnancies, regular physical activity can generally be part of a healthy pregnancy routine. The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity aerobic activity each week for healthy pregnant women, although the right amount and type of activity can vary depending on individual circumstances, exercise experience, symptoms, and healthcare provider guidance.

The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity aerobic activity each week during pregnancy for generally healthy pregnant women. This is a weekly target rather than a requirement that every person must meet. The appropriate amount and type of activity can depend on your health, pregnancy, previous exercise experience, symptoms, and advice from your maternity care provider.

Exercise during pregnancy does not have to mean following a demanding workout program. Walking, swimming, water exercise, stationary cycling, modified yoga, and suitable strength exercises can all be practical options. People who were already physically active before pregnancy may often continue familiar activities, although adjustments can become useful as pregnancy progresses.

The key is to choose activities that are appropriate for your circumstances and to understand when exercise should be modified, stopped, or discussed with a healthcare professional.

Key Takeaways

• Safe exercise during pregnancy can generally be part of a healthy routine for people with uncomplicated pregnancies, provided the activity is appropriate for their circumstances.
• A commonly recommended target is at least 150 minutes of moderate-intensity aerobic activity per week.
• Walking, swimming, water exercise, stationary cycling, modified prenatal yoga, and appropriate strength exercises can be useful options.
• People who were physically active before pregnancy may often continue familiar activities when there are no medical reasons to restrict them.
• If you are new to exercise, starting with shorter sessions and gradually increasing activity can be more practical than trying to reach the weekly target immediately.
• Activities with a higher risk of falling, abdominal impact, or overheating may need to be avoided or modified.
• After the first trimester, the CDC advises trying to avoid activities that require lying flat on your back.
• Certain pregnancy complications or medical conditions may require restrictions or an individualized activity plan.
• Concerning symptoms during exercise should not be ignored.
• A noticeable decrease in fetal movement later in pregnancy should be discussed promptly with your maternity care provider.

Is Safe Exercise During Pregnancy?

For generally healthy pregnant women, moderate-intensity physical activity is considered safe and provides several health benefits. The CDC states that moderate-intensity physical activity is safe during pregnancy for healthy pregnant women and recommends at least 150 minutes of moderate-intensity aerobic activity each week.

The World Health Organization (WHO) similarly recommends regular physical activity throughout pregnancy for pregnant women without contraindications. Its guidance includes at least 150 minutes of moderate-intensity aerobic activity during the week, along with a variety of aerobic and muscle-strengthening activities.

That does not mean every pregnancy follows the same exercise plan.

Pregnancy-related conditions, previous complications, symptoms, fitness level, and the type of activity you want to perform can all affect what is appropriate. If your maternity care provider has given you exercise restrictions, those recommendations should take priority over general guidelines.

How Much Exercise Should You Get During Pregnancy?

The CDC recommends at least 150 minutes of moderate-intensity aerobic activity per week for healthy pregnant women. You do not necessarily need to complete that activity in one continuous session. It can be divided across several days and into shorter periods.

For example, a person might aim for:

• 30 minutes of walking on five days of the week
• 20–25 minutes of activity on several days combined with shorter walks
• Several shorter periods of moderate activity throughout the day

The 150-minute figure is a guideline, not a test that determines whether you are exercising “enough.” The CDC also emphasizes that some physical activity is better than none.

If you were inactive before pregnancy, beginning with a shorter amount of activity may be more realistic. The goal is to establish a sustainable routine rather than suddenly starting a demanding program.

WHO also recommends combining aerobic activity with muscle-strengthening activities during pregnancy when there are no contraindications.

What Counts as Moderate-Intensity Exercise?

Moderate-intensity activity means your breathing and heart rate are noticeably elevated, but you are not exercising at an all-out effort.

One practical way to judge intensity is the talk test. If you can carry on a conversation while exercising, the activity is generally within a moderate range. The Physical Activity Guidelines for Americans also describe perceived effort as a useful way to judge intensity during pregnancy.

The exact intensity that feels moderate can vary from person to person. Someone who regularly exercised before pregnancy may have a different baseline from someone beginning physical activity for the first time.

Rather than focusing only on a particular heart-rate number, pay attention to how the activity feels and follow any individualized guidance provided by your healthcare professional.

Benefits of Exercise During Pregnancy

Regular physical activity can provide several benefits during pregnancy when it is appropriate for the individual.

1. Supports Heart and Lung Health

Moderate physical activity can help support heart and lung health during pregnancy. Activities such as brisk walking, swimming, and stationary cycling can provide aerobic exercise without requiring high-impact movements.

2. Helps Manage Excessive Weight Gain

The CDC identifies physical activity as one factor that can reduce the risk of excessive weight gain during pregnancy.

This does not mean exercise should be used to pursue weight loss during pregnancy. Pregnancy involves normal changes in body weight and composition, and appropriate weight-related goals should be discussed with a qualified healthcare professional.

3. May Reduce the Risk of Gestational Diabetes

Regular physical activity is associated with a lower risk of gestational diabetes. The CDC specifically identifies reduced risk of gestational diabetes among the benefits of physical activity during pregnancy.

Exercise should not be considered a guarantee against gestational diabetes, however. Many factors influence pregnancy health.

4. Supports Muscle Strength and Functional Movement

Strength exercises can help maintain muscle function and make everyday movements easier.

Pregnancy changes posture, balance, and the distribution of body weight. Appropriate strengthening exercises can help you maintain functional strength while adjusting movements to your changing body.

5. May Support Sleep and Emotional Well-Being

Physical activity can also contribute to overall well-being during pregnancy. Regular movement may support mood and general physical fitness, although it should not be viewed as a treatment for a mental-health condition.

If persistent sadness, anxiety, or other emotional symptoms are affecting daily life, speak with a qualified healthcare professional.

When Should You Talk to Your Healthcare Provider Before Exercising?

Many people with uncomplicated pregnancies can remain physically active, but some medical or pregnancy-related circumstances require individualized advice.

Speak with your obstetrician, midwife, or other qualified maternity care professional if you have been diagnosed with or are experiencing conditions such as:

• Placenta previa or another placental complication
• Cervical insufficiency
• Preeclampsia or significant pregnancy-related hypertension
• Certain heart or lung conditions
• Significant anemia or another condition affecting exercise tolerance
• Concerns about preterm labor
• Certain multiple pregnancies with complications
• Vaginal bleeding
• Fluid leakage
• Other pregnancy complications for which activity restrictions have been recommended

This list is not exhaustive. The appropriate exercise plan depends on the individual pregnancy.

If your healthcare professional has specifically told you to avoid or limit exercise, follow that advice rather than applying general pregnancy exercise recommendations.

Pregnancy Exercise Safety: What to Keep in Mind

A safe pregnancy exercise routine is not necessarily the most intense routine. It is one that fits your health, experience, pregnancy stage, and current physical condition.

1. Start Gradually if You Are New to Exercise

If you were not physically active before pregnancy, you do not need to begin with long workouts.

Start with manageable amounts of activity, such as short walks, and gradually increase duration as appropriate.

WHO recommends that pregnant women who are not currently meeting activity recommendations start with smaller amounts and gradually increase duration, frequency, and intensity over time.

2. Stay Hydrated and Avoid Excessive Heat

Pregnancy can affect how comfortable you feel during exercise, particularly in hot or poorly ventilated environments.

Drink fluids regularly and avoid exercising in conditions that make overheating more likely. Outdoor activity may be more comfortable during cooler parts of the day.

If you feel unusually overheated, weak, dizzy, or unwell, stop the activity and move to a cooler environment.

3. Pay Attention to Exercise Intensity

You do not need to exercise until you are exhausted.

For moderate activity, the talk test can be useful: you should generally be able to maintain a conversation while exercising.

People who were already accustomed to vigorous exercise before pregnancy may be able to continue some vigorous activity when there are no contraindications, but pregnancy-specific guidance should still be considered.

4. Modify Exercises That Become Uncomfortable

An exercise that felt comfortable early in pregnancy may not feel appropriate later.

Instead of forcing the same movement, consider changing:

• The position
• The range of motion
• The resistance
• The duration
• The speed
• The surface
• The type of exercise

The objective is to maintain appropriate physical activity while accommodating pregnancy-related changes.

5. Be Careful With Activities That Increase Fall or Abdominal-Impact Risk

Activities involving a substantial risk of falling or abdominal trauma may not be appropriate during pregnancy.

Examples can include contact or collision sports and activities with a high risk of falling. The Physical Activity Guidelines for Americans specifically identify activities such as soccer, basketball, horseback riding, and downhill skiing among activities to avoid because of these risks.

The appropriate choice depends on the activity, your experience, and how your pregnancy is progressing.

Exercise While Lying Flat on Your Back

As pregnancy progresses, lying flat on your back during exercise may become uncomfortable for some people.

After the first trimester, the CDC advises trying to avoid activities that require lying flat on your back.

Instead, exercises can often be adapted to:

• Standing positions
• Seated positions
• Side-lying positions
• Inclined positions
• Supported positions

For example, a floor-based exercise may sometimes be changed to a standing or inclined variation.

If lying on your back causes dizziness, nausea, weakness, or other discomfort, change position and stop the exercise if the symptoms do not settle.

The goal is not to force a particular exercise position. Choosing an appropriate alternative can allow you to remain active while accommodating physical changes during pregnancy.

Activities to Avoid or Modify During Pregnancy

Not every form of exercise carries the same level of risk.

High-Fall-Risk Activities

Activities that make falling more likely may become less appropriate as pregnancy changes balance and body mechanics.

Examples can include horseback riding, downhill skiing, and other activities where a fall could result in significant injury.

Contact and Collision Sports

Sports involving intentional or frequent physical contact may expose the abdomen to unnecessary impact.

Examples include activities such as:

• Soccer
• Basketball
• Hockey
• Combat sports
• Other collision-based sports

The specific risks vary by activity.

Scuba Diving

Scuba diving should be avoided during pregnancy. Unlike swimming or water exercise, scuba diving involves underwater pressure changes that make it unsuitable during pregnancy.

Swimming and water-based exercise are different because they do not involve the same underwater pressure exposure.

Exercise in Extreme Heat

Very hot environments can make exercise harder to tolerate.

Avoid exercising in conditions where you are becoming excessively overheated, and choose cooler environments or times of day when appropriate.

Warning Signs: When to Stop Exercising

Exercise should be stopped and appropriate medical advice sought if concerning symptoms occur.

Contact your maternity care professional promptly if you experience symptoms such as:

• Vaginal bleeding
• Fluid leakage
• Fainting or significant dizziness
• Chest pain
• Severe or unusual shortness of breath
• Severe or persistent headache
• Significant abdominal pain
• Painful or regular contractions
• Calf pain or significant swelling
• Weakness that makes it difficult to exercise safely
• Any other unusual or concerning symptom

A noticeable decrease in fetal movement later in pregnancy should also be discussed promptly with your maternity care provider.

Do not attempt to diagnose the cause of a concerning symptom yourself. If you are unsure whether a symptom is significant, contacting your maternity care professional is the safer approach.

Best Exercises During Pregnancy

There is no single exercise that is best for every pregnant person. The most appropriate option is one that fits your health, experience, pregnancy stage, and any medical restrictions.

For broader information about strength-focused workouts and what women may gain from a regular gym routine, see our guide to gym workouts for women.

Walking

Walking is one of the simplest ways to remain active during pregnancy.

You can adjust the pace and duration according to your fitness level. It also requires very little equipment and can be divided into shorter sessions.

For someone who is new to exercise, short walks can provide an accessible starting point.

Swimming and Water Exercise

Water exercise can provide aerobic activity while reducing some of the weight-bearing demands associated with land-based exercise.

Swimming and water aerobics are included among the CDC’s examples of physical activity during pregnancy.

Choose a safe pool environment and follow normal swimming safety precautions.

Stationary Cycling

Stationary cycling can provide aerobic exercise without the same outdoor fall hazards associated with cycling on roads or uneven surfaces.

As pregnancy progresses, adjust the bike setup and resistance so that the position remains comfortable.

Prenatal Yoga

Modified yoga can be useful for mobility, gentle strengthening, and relaxation.

However, not every yoga position is appropriate throughout pregnancy. Avoid positions that create discomfort, excessive balance demands, overheating, or prolonged flat-on-your-back positioning after the first trimester.

Prenatal Pilates

Modified Pilates can help with controlled movement and functional strength.

Because pregnancy changes abdominal mechanics and balance, exercises may need to be adapted rather than performed exactly as they were before pregnancy.

Strength Training

Strength training can remain part of an appropriate pregnancy exercise routine.

Useful options may include:

• Bodyweight squats
• Supported squats
• Light resistance exercises
• Resistance bands
• Modified upper-body exercises
• Controlled functional movements

The focus should be controlled movement and appropriate resistance rather than maximal lifting.

If you are interested in learning more about the basics of strength training, our guide on how to start strength training at home explains beginner-friendly movement patterns, equipment options, and ways to build a manageable routine.

Running

People who were already accustomed to running before pregnancy may be able to continue, provided there are no medical restrictions and the activity remains appropriate for them. The CDC notes that women who habitually performed vigorous aerobic activity before pregnancy can continue such activities when appropriate.

Someone who did not run before pregnancy should not feel pressured to begin a vigorous running program during pregnancy.

Safe Exercise During the First Trimester

The first trimester covers approximately weeks 1 through 13, although pregnancy dating can vary according to clinical assessment.

For people with uncomplicated pregnancies, the first trimester does not by itself require stopping physical activity.

However, early pregnancy can bring symptoms such as:

• Fatigue
• Nausea
• Vomiting
• Breast tenderness
• Changes in energy
• Increased sensitivity to heat or exertion

These changes can affect how much activity feels manageable.

Practical approach

If you already exercise regularly, you may be able to continue familiar activities when there are no medical restrictions.

If you are starting from a low activity level, begin with manageable sessions and increase gradually.

During this stage, the goal is to establish a realistic routine rather than trying to achieve an ambitious workout schedule immediately.

Safe Exercise During the Second Trimester

The second trimester generally covers approximately weeks 14 through 27.

Many people experience changes in balance, posture, and abdominal size during this stage.

You may find that some movements that were comfortable earlier in pregnancy now require adjustments.

Useful adjustments

• Choose stable surfaces.
• Reduce activities with a high risk of falling.
• Modify exercises that create abdominal pressure or discomfort.
• Avoid prolonged flat-on-your-back exercise after the first trimester.
• Adjust resistance as needed.
• Allow enough recovery between sessions.

Walking, swimming, stationary cycling, modified strength training, and pregnancy-appropriate mobility exercises can remain useful options.

Safe Exercise During the Third Trimester

The third trimester begins around week 28 and continues until delivery.

As the abdomen grows, balance and movement mechanics can change further. Some people also experience increased fatigue, pelvic pressure, back discomfort, or reduced exercise tolerance.

This does not necessarily mean physical activity must stop.

Instead, the type and duration of activity may need to change.

Practical options

• Shorter walks
• Water exercise
• Gentle mobility work
• Modified strength exercises
• Supported squats
• Comfortable stationary cycling
• Pregnancy-appropriate stretching

You may find that several shorter sessions are easier to manage than one longer workout.

The goal during this stage is not to maintain a pre-pregnancy performance level. It is to remain appropriately active while respecting changes in comfort, balance, and medical circumstances.

Core and Pelvic-Floor Exercises During Pregnancy

Strengthening and maintaining functional movement can remain part of an appropriate pregnancy exercise routine.

Depending on your experience and comfort, this may include:

• Modified squats
• Supported movements
• Modified bird-dog exercises
• Appropriate core exercises
• Pelvic-floor exercises

Pelvic-floor exercises are commonly included during pregnancy, but pelvic-floor concerns are not always caused by weak muscles.

Some people have difficulty relaxing these muscles or experience pelvic discomfort. If pelvic-floor exercises cause pain, pressure, or increased discomfort, discuss the issue with your maternity care provider or an appropriately trained pelvic-health professional rather than simply doing more repetitions.

The aim is to support comfortable movement and functional strength, not to follow a one-size-fits-all routine.

Example Weekly Exercise Routine During Pregnancy

The following is an example of how someone with an uncomplicated pregnancy might organize physical activity across a week.

It is not an individualized exercise prescription. People who are new to exercise can begin with shorter sessions and build gradually.

Day	Example activity
Monday	30 minutes of comfortable walking
Tuesday	20–25 minutes of modified strength training
Wednesday	30 minutes of swimming or water exercise
Thursday	Rest or gentle mobility
Friday	30 minutes of comfortable walking
Saturday	20–30 minutes of walking or water exercise
Sunday	Rest and recovery

The aerobic portions of the week can be adjusted according to fitness level, symptoms, schedule, and professional advice.

The CDC notes that the 150-minute target can be divided into smaller periods throughout the week and emphasizes that some physical activity is better than none.

If you are starting from a low level of activity, there is no need to reach 150 minutes immediately. Building duration and frequency gradually can be a more practical approach.

Common Exercise Mistakes During Pregnancy

Avoiding common mistakes can make an exercise routine easier to manage.

Trying to Reach 150 Minutes Immediately

The 150-minute recommendation is a target, not a requirement to suddenly transform your activity level.

If you are inactive, begin with manageable amounts and gradually increase activity.

Continuing Every Pre-Pregnancy Exercise Unchanged

Some exercises may need modification as pregnancy progresses.

A movement that worked well before pregnancy may become uncomfortable or less stable later.

Changing the exercise does not mean you have failed. It means the routine is adapting to your current circumstances.

Ignoring Fall Risk

Pregnancy can change balance and body mechanics.

Activities with a substantial risk of falling deserve particular consideration, especially as pregnancy progresses.

Exercising Through Concerning Symptoms

Pain, bleeding, fluid leakage, fainting, chest pain, or other significant symptoms should not simply be pushed through.

Stop the activity and seek appropriate medical advice.

Focusing Only on Cardio

WHO recommends incorporating both aerobic and muscle-strengthening activities during pregnancy for people without contraindications.

A balanced routine can therefore include aerobic movement along with appropriate strengthening and mobility work.

Can Exercise Cause Miscarriage?

For generally healthy pregnant women, moderate physical activity is not considered to increase the risk of early pregnancy loss.

The CDC states that scientific evidence indicates that moderate-intensity aerobic activity has very low risks for healthy pregnant women and does not increase the chances of early pregnancy loss.

However, this general guidance does not apply to every pregnancy situation.

If you have been advised to restrict physical activity because of a pregnancy complication or medical condition, follow that individualized advice.

If you have concerns about bleeding, pain, pregnancy symptoms, or your particular exercise routine, discuss them with your maternity care professional.

Can You Continue Exercising Until Delivery?

For people with uncomplicated pregnancies, physical activity can generally continue throughout pregnancy, with appropriate adjustments as pregnancy progresses.

The type and intensity of activity may change because of:

• Increasing abdominal size
• Changes in balance
• Fatigue
• Pelvic or back discomfort
• Reduced exercise tolerance
• Medical recommendations
• Personal comfort

WHO recommends regular physical activity throughout pregnancy for pregnant women without contraindications.

Continuing to move does not mean maintaining the same workout intensity you used before pregnancy. An activity routine can become shorter, slower, or more supportive as pregnancy progresses.

When Should You Contact a Healthcare Professional?

You should discuss your exercise routine with your maternity care provider if you:

• Have a high-risk or complicated pregnancy
• Have been told to restrict physical activity
• Develop new symptoms during exercise
• Are uncertain whether a particular activity is appropriate
• Want to begin a demanding exercise program during pregnancy
• Experience bleeding, fluid leakage, significant pain, fainting, chest pain, or other concerning symptoms

People who have specific medical conditions should receive individualized guidance rather than relying solely on general exercise recommendations.

Frequently Asked Questions

Is walking safe during pregnancy?

For most people with uncomplicated pregnancies, walking is a practical form of moderate physical activity. The CDC lists brisk walking among examples of activity during pregnancy.

The appropriate pace and duration depend on your fitness level, pregnancy, symptoms, and medical advice.

Can I exercise if I did not exercise before pregnancy?

People who were previously inactive can often begin with small amounts of appropriate activity when there are no medical reasons to avoid exercise.

Starting gradually is more appropriate than immediately attempting long or intense workouts.

Can I continue running during pregnancy?

People who were already accustomed to running may be able to continue when their pregnancy is uncomplicated and there are no medical restrictions. The CDC notes that women who habitually performed vigorous aerobic activity before pregnancy can continue during pregnancy when appropriate.

Running should not be treated as a requirement, and someone who was not previously a runner does not need to begin running during pregnancy.

Is strength training safe during pregnancy?

Appropriately modified strength training can be included as part of physical activity during pregnancy when there are no contraindications. WHO recommends incorporating muscle-strengthening activities during pregnancy.

Resistance, exercise selection, position, and technique may need to change as pregnancy progresses.

Can I do yoga while pregnant?

Some forms of yoga can be appropriate during pregnancy when properly modified.

Avoid positions or environments that create excessive heat, significant fall risk, discomfort, or prolonged flat-on-your-back exercise after the first trimester.

Should I avoid exercise during the first trimester?

The first trimester by itself does not mean that physical activity must stop for someone with an uncomplicated pregnancy.

However, individual circumstances can change what is appropriate, so follow any restrictions provided by your healthcare professional.

How many minutes should I exercise each day during pregnancy?

The general recommendation is at least 150 minutes of moderate-intensity aerobic activity per week. This can be divided across the week rather than completed in one session.

For example, 30 minutes on five days would reach 150 minutes.

People starting from a low activity level can begin with less and gradually build up.

Is it safe to exercise in the third trimester?

For people with uncomplicated pregnancies, physical activity can continue into the third trimester with appropriate adjustments.

As pregnancy progresses, balance, comfort, fatigue, and exercise tolerance may change. Lower-impact activities and shorter sessions may become more practical.

What should I do if exercise causes dizziness?

Stop the activity and change position or move to a safe place.

If dizziness is significant, persistent, recurrent, or accompanied by other concerning symptoms, contact your healthcare professional.

Can I do abdominal exercises during pregnancy?

Some core exercises can be modified during pregnancy, but not every abdominal movement is appropriate for every person or stage of pregnancy.

Rather than following a fixed list of exercises, choose movements that can be performed comfortably and safely and ask your maternity care professional or qualified prenatal exercise specialist about appropriate modifications if needed.

A Simple 4-Step Approach to Pregnancy Exercise

If you are unsure how to organize your activity, keep the process simple.

Step 1: Consider Your Starting Point

Think about what you were doing before pregnancy.

Someone who regularly ran or strength trained may have a different starting point from someone who rarely exercised.

Step 2: Choose Lower-Risk Activities

Walking, swimming, water exercise, stationary cycling, modified yoga, and appropriate strength training can provide several practical options.

Step 3: Adjust as Pregnancy Changes

Your routine does not need to remain identical throughout all three trimesters.

Change the duration, resistance, position, or type of activity when pregnancy-related changes make an exercise less suitable.

Step 4: Know When to Stop

Learn the warning signs and seek professional advice when something feels significantly different from your normal exercise response.

This approach is more useful than trying to follow a rigid pregnancy workout plan.

Bottom Line

For people with healthy, uncomplicated pregnancies, regular physical activity can be a safe and useful part of pregnancy.

The CDC and WHO recommend at least 150 minutes of moderate-intensity aerobic activity per week for pregnant women without contraindications, while also recognizing that some activity is better than none.

Walking, swimming, water exercise, stationary cycling, modified yoga, and appropriate strength training can all be options.

The right routine does not have to look the same throughout pregnancy. As your body changes, you may need to adjust the intensity, duration, exercise position, or type of activity.

Most importantly, general guidelines should not replace individualized medical advice. If you have a pregnancy complication, medical condition, concerning symptom, or specific exercise question, discuss your situation with your maternity care professional.

Medical Disclaimer

This article is provided for general educational and informational purposes only. It is not intended to provide medical advice, diagnosis, or treatment.

Pregnancy and exercise needs vary from person to person. General recommendations may not apply to pregnancies involving complications or specific medical conditions. Always follow individualized advice from your obstetrician, midwife, or other qualified healthcare professional.

If you experience concerning symptoms during pregnancy or exercise, seek appropriate medical care rather than relying on information provided in this article.

References and Further Reading

The following authoritative sources were used to support the pregnancy exercise information discussed in this article.

1. Centers for Disease Control and Prevention (CDC)

Pregnant & Postpartum Activity: An Overview — CDC pregnancy and postpartum physical activity guidance

This source supports the article’s discussion of moderate-intensity physical activity, the 150-minute weekly recommendation, examples of activity, health benefits, and exercise considerations during pregnancy.

2. American College of Obstetricians and Gynecologists (ACOG)

Exercise During Pregnancy — ACOG guidance on exercise during pregnancy

This resource provides pregnancy-specific information about exercise, activity modifications, safety considerations, and situations in which certain activities may need to be avoided.

3. World Health Organization (WHO)

Physical Activity — WHO recommendations for pregnant and postpartum women

WHO recommends regular physical activity throughout pregnancy for pregnant women without contraindications, including at least 150 minutes of moderate-intensity aerobic activity per week and a combination of aerobic and muscle-strengthening activities.

4. U.S. Department of Health and Human Services

Physical Activity Guidelines for Americans, 2nd Edition — Physical Activity Guidelines for Americans

This guideline provides broader evidence-based recommendations concerning physical activity during pregnancy, including gradual progression, perceived intensity, continuation of familiar vigorous activity when appropriate, and activities involving fall, collision, or abdominal-trauma risks.

About the Information in This Article

This article summarizes guidance from established health organizations, including the CDC, ACOG, WHO, and the U.S. Department of Health and Human Services.

The information is intended for general education rather than individualized medical care. Pregnancy-related exercise recommendations can vary according to a person’s health, pregnancy, symptoms, previous activity level, and medical circumstances.

Author Note

Written by: Zaheer Abbas

Important: Zaheer Abbas is not a licensed medical doctor or other medical professional. This article is not a substitute for personalized medical advice, diagnosis, or treatment. Readers who are pregnant, have pregnancy complications, or have questions about whether a particular activity is appropriate should consult their obstetrician, midwife, or another qualified maternity care professional.