Recommended Exercises During Pregnancy
Pregnant women without contraindications should accumulate at least 150 minutes of moderate-intensity physical activity weekly, incorporating both aerobic and resistance training exercises for optimal maternal and fetal health benefits. 1
Types of Safe and Beneficial Exercises
Aerobic Activities
- Walking: An excellent low-impact option for all pregnant women, including previously inactive women
- Stationary cycling: Safe non-weight bearing exercise with minimal fall risk
- Swimming/aquatic exercises: Provides cardiovascular benefits with joint support
- Water aerobics: Reduces joint stress while providing resistance
Resistance Training
- Resistance training is not only safe but provides significant benefits for maternal and fetal health 2
- Include exercises targeting major muscle groups 2-3 times weekly
- Use proper form and moderate weights
- Avoid heavy lifting that requires excessive straining
Additional Beneficial Activities
- Yoga: Improves flexibility and mental wellbeing (modify poses as pregnancy progresses)
- Gentle stretching: Helps maintain flexibility and reduce discomfort
- Pelvic floor muscle training (Kegel exercises): Recommended daily to reduce risk of urinary incontinence 1
Exercise Recommendations
Frequency and Intensity
- Accumulate at least 150 minutes of moderate-intensity activity weekly 1
- Spread activity over minimum 3 days per week (daily activity encouraged) 1
- Moderate intensity means you can talk but not sing during the activity 3
- Previously active women may continue their pre-pregnancy routines with appropriate modifications
Safety Precautions
Avoid these activities:
- Contact sports or activities with fall risk (horseback riding, downhill skiing, ice hockey, gymnastics)
- Scuba diving
- Exercise in excessive heat/humidity (including hot yoga)
- Non-stationary cycling (higher fall risk)
- Extended periods in supine position if experiencing discomfort 1
Stop exercising and seek medical attention if experiencing:
- Persistent shortness of breath that doesn't resolve with rest
- Severe chest pain
- Regular and painful uterine contractions
- Vaginal bleeding
- Persistent dizziness or faintness
- Fluid leakage from vagina 1
Benefits of Exercise During Pregnancy
Exercise during pregnancy provides numerous benefits:
- Decreased risk of pre-eclampsia, gestational hypertension, and gestational diabetes
- Reduced risk of cesarean section and instrumental delivery
- Decreased excessive gestational weight gain
- Reduced severity of depressive symptoms and lumbopelvic pain
- Improved blood glucose control
- Reduced risk of urinary incontinence 1, 4
For the fetus, benefits include:
- Decreased risk of macrosomia (large for gestational age)
- Improved cognitive function and metabolic health in childhood 2
Special Considerations
For Previously Inactive Women
- Start with 15 minutes of exercise three times weekly and progress gradually 5
- Focus on low-impact activities like walking, swimming, or stationary cycling
- Gradually increase duration before increasing intensity
For Women with Gestational Diabetes
- Regular physical activity helps with glucose control 2
- Combination of aerobic and resistance training provides optimal benefits
For Women with Overweight/Obesity
- Physical activity strongly recommended despite low-quality evidence 1
- Benefits include improved gestational weight gain and blood glucose control
Practical Implementation
- Include warm-up and cool-down periods with each exercise session
- Stay well-hydrated before, during, and after physical activity
- Wear supportive, comfortable clothing and appropriate footwear
- Modify exercises as pregnancy progresses to accommodate changing body mechanics
- For resistance training, consider using lighter weights with more repetitions as pregnancy advances
Physical activity during pregnancy is not associated with increased risk of miscarriage, stillbirth, preterm birth, low birth weight, or birth defects when appropriate precautions are followed 1. The evidence strongly supports that the benefits of regular exercise during pregnancy far outweigh any potential risks for women without contraindications.