Expecting a Child? What You Should Know About Working Out While Pregnant

Staying active during pregnancy is generally safe and beneficial—for both you and your baby. Most pregnant people can continue or begin regular moderate exercise, as long as there are no health contraindications.

Why Exercise During Pregnancy Matters

• Reduces back pain, constipation, bloating, swelling, and risk of gestational diabetes and preeclampsia :contentReference[oaicite:2]{index=2}.
• Helps manage healthy weight gain and improves mood, energy, and sleep :contentReference[oaicite:3]{index=3}.
• Prepares your body for labor and may support better postpartum recovery and mental health :contentReference[oaicite:4]{index=4}.

How Much & What Kind of Exercise?

Experts, including ACOG and WHO, recommend **aiming for at least 150 minutes of moderate-intensity aerobic activity each week**, which could look like 30 minutes on most days. Beginners can start with shorter sessions and gradually build up :contentReference[oaicite:5]{index=5}.

Examples of **safe, recommended activities**, when approved by your healthcare provider:

• Walking or low-impact aerobics
• Swimming or water workouts
• Stationary biking
• Pilates or prenatal yoga (avoid hot, high-heat classes)
• Light to moderate strength training, especially targeting major muscle groups 2–3 times/week :contentReference[oaicite:6]{index=6}.

What Activities to Avoid

• Contact sports, horseback riding, downhill skiing, and other high‑fall or collision risk activities :contentReference[oaicite:7]{index=7}.
• Scuba diving, skydiving, and exercising at high altitudes without medical advice
• Lying flat on your back after the first trimester, as it can reduce uterine blood flow :contentReference[oaicite:8]{index=8}.
• Hot yoga, hot tubs, or high-heat workouts—risk of overheating is harmful for fetal development :contentReference[oaicite:9]{index=9}.

How to Exercise Safely

• Always warm up and cool down.
• Use the **“talk test”**: if you can't hold a conversation while exercising, you're likely pushing too hard :contentReference[oaicite:10]{index=10}.
• Stay hydrated and wear comfortable clothing.
• Listen to your body—fatigue, dizziness, pain, bleeding, or reduced fetal movement are signs to stop and consult a provider :contentReference[oaicite:11]{index=11}.
• Avoid fast, jerky movements or overstretching—hormonal changes like relaxin can make joints more prone to injury :contentReference[oaicite:12]{index=12}.

When You Should Check with Your Doctor

Before working out, discuss with your care provider if you have:

• Pregnancy complications (e.g., preeclampsia, preterm labor, placenta previa, or anemia)
• Multiple gestation (twins or more)
• Heart or lung conditions, high blood pressure, or history of cervical issues :contentReference[oaicite:13]{index=13}.

Expert Perspectives & Recent Findings

Fitness professionals like Alissa Mosca highlight how pregnant individuals—even athletes—can safely work out at **60–70% of pre-pregnancy capacity**, including strength and cardio routines adapted to each trimester :contentReference[oaicite:14]{index=14}. Emerging research further shows that **strength training 2–3 times per week** during pregnancy improves energy, mood, sleep quality, and reduces pain and fatigue :contentReference[oaicite:15]{index=15}.

Final Takeaway

For most healthy pregnancies, staying active and working out can be safe, empowering, and beneficial. Aim for consistency rather than intensity, stay hydrated, and modify as needed. Ultimately, your provider’s guidance is key to tailoring an exercise plan that's right for you.