Exercise and Movement in Pregnancy

Staying active during pregnancy is one of the best gifts you can give yourself and your baby. Research consistently shows that safe, regular movement helps support your health, ease discomfort, and even prepare your body for birth.

Why Exercise Matters in Pregnancy

According to the American College of Obstetricians and Gynecologists (ACOG), most pregnant women should aim for about 150 minutes of moderate exercise per week— you can divide the 150 minutes into 30-minute workouts on 5 days of the week or into smaller 10-minute workouts throughout each day. Movement during pregnancy has been linked to:

• Better energy and mood

• Reduced back and pelvic pain

• Improved sleep

• Lower risk of gestational diabetes, high blood pressure, and cesarean birth

• Smoother labor and recovery

• Easing constipation

Safe Types of Movement

• Walking – gentle, accessible, and easy to fit into your day

• Swimming or water aerobics – reduces joint pressure and feels refreshing

• Prenatal yoga or Pilates – helps with flexibility, breathing, and stress relief

• Stationary cycling or light strength training – supports cardiovascular health and muscle strength

Tips for Moving Safely

• Always check with your healthcare provider before starting or continuing a routine.

• Listen to your body—if you feel dizzy, overly tired, or in pain, slow down.

• Avoid high-risk activities like contact sports, heavy lifting, or anything with a high chance of falling.

• Stay hydrated and avoid overheating, especially in hot weather.

Gentle Reminder

Every pregnancy is different. Movement should feel supportive, not stressful. Some days you may manage a brisk walk, other days just gentle stretching—and that’s perfectly okay. What matters most is staying connected to your body and giving it the care it needs.

✨ Bottom line: Exercise in pregnancy isn’t about pushing yourself—it’s about moving in ways that keep you healthy, comfortable, and confident as you prepare for birth.

Book your Pregnancy Clarity Call to learn more about what’s normal during pregnancy and feel reassured throughout your journey.