Why Movement Matters During Pregnancy
Staying active during pregnancy is one of the best things you can do for your body and your baby. Regular movement can ease common discomforts, boost your mood, help you sleep better, and even support a smoother labor. The good news: you don't need to be an athlete — even a daily walk makes a difference.
GOOD TO KNOW
ACOG recommends at least 150 minutes of moderate-intensity exercise per week during pregnancy — that's about 30 minutes, 5 days a week.Safe Activities
- Walking — easy on your body and free
- Swimming and water exercise — relieves joint pressure and keeps you cool
- Stationary cycling — no fall risk
- Prenatal yoga — builds strength, flexibility, and breathing skills
- Low-impact aerobics — great for cardiovascular health
What to Avoid
- Contact sports (soccer, basketball, martial arts)
- Activities with a high fall risk (skiing, horseback riding, gymnastics)
- Hot yoga or exercising in extreme heat
- Scuba diving
- Exercises that require lying flat on your back after the first trimester
How to Listen to Your Body
You should be able to carry on a conversation during moderate exercise. If you can't talk comfortably, you're working too hard. Other signs to slow down:
- Dizziness or feeling faint
- Shortness of breath before you even start
- Chest pain or rapid heartbeat
- Pain or swelling in your calves
What You Can Do
- Start with 10–15 minute walks if you're new to exercise
- Stay hydrated before, during, and after activity
- Wear supportive shoes and a comfortable bra
- Talk to your provider before starting any new exercise routine
