For most uncomplicated pregnancies, we encourage regular movement. Talk with your clinician about exercise, especially if you have pregnancy complications or are starting a new routine.
Choose a comfortable pace
If your clinician approves, aim for at least 150 minutes of moderate aerobic activity per week. Break it into sessions that feel manageable. You should be able to hold a conversation while you exercise. If you weren’t active before pregnancy, start gently and build up gradually.
- Try walking, swimming, water exercise, stationary cycling, or modified prenatal yoga.
- Warm up and cool down. Drink water, avoid overheating, and wear supportive shoes.
- Adjust your activities as your balance and comfort change. After the first trimester, avoid prolonged exercise flat on your back. Lie on your side, sit, or use an incline instead.
Activities to avoid
Avoid contact sports, activities with a substantial risk of falling or abdominal injury, scuba diving, and hot yoga or hot Pilates. Don’t exercise to exhaustion. If you already run, strength train, or do vigorous workouts, ask us how to adjust them.
Stop exercising and call
Stop and contact your care team if you have vaginal bleeding, fluid leakage, regular painful contractions, dizziness, headache, chest pain, shortness of breath before exertion, calf pain or swelling, abdominal pain, or weakness affecting balance. Severe breathing difficulty, collapse, or severe chest pain needs emergency help.
Learn more
ACOG — Exercise During Pregnancy
https://www.acog.org/womens-health/faqs/exercise-during-pregnancy
NHS — Exercise in Pregnancy
https://www.nhs.uk/pregnancy/keeping-well/exercise/