For healthy women without medical complications, exercise during pregnancy is both safe and beneficial for mom and baby! Pregnancy is the perfect time to embrace healthy habits, including nutritious eating and regular physical activity.
According to the American College of Obstetricians and Gynecologists (ACOG), pregnant women should aim for at least 150 minutes of moderate-intensity aerobic activity per week, spread across most days. Moderate activity means you’re breathing harder and may sweat—but you should still be able to hold a conversation (you can talk but not sing).
Benefits of Exercise
Helps manage healthy weight gain
Reduces lower back and pelvic pain
Lowers risk of urinary incontinence
31% reduced chance of having a large baby (macrosomia)
Decreases risks of gestational diabetes and preeclampsia
May shorten labor duration
15% lower likelihood of cesarean delivery
Better glycemic control in gestational diabetes
No increased risk for miscarriage or preterm birth
May support healthier body weight and diabetes prevention in children
Risks to Be Aware Of:
Falls or trauma—can pose serious risks like placental abruption.
- Overheating (core temperature > 102.2F – especially with intense workouts in hot, humid environments. Avoid workouts when temperatures exceed 95F
Women should not exercise if they have:
Persistent 2nd or 3rd trimester bleeding (e.g., placenta previa)
Cerclage
Severe anemia
Preterm labor in the current pregnancy
Ruptured membranes
Hypertensive disorders of pregnancy
Cardiovascular or restrictive lung disease
Intrauterine Growth Restriction (IUGR)
Extreme underweight or obesity
Unmanaged orthopedic issues or cardiac arrhythmias
Always discuss exercise plans with your healthcare provider.
ACOG emphasizes motivation and individualized planning—using approaches like the “Five A’s” (Ask, Advise, Assess, Assist, Arrange) to help tailor safe and effective activity plans.
Frequency & Duration:
Aim for 150 minutes per week—for example, 30 minutes a day, 5 days a week, or shorter sessions (10 minutes) throughout the day.
Beginners can start with just 5 minutes a day, and slowly build up.
Intensity:
Use the “Talk Test” – maintain a conversation while exercising.
Borg’s Rating of Perceived Exertion (RPE): Aim for 13–14 (“somewhat hard”).
Heart rate zones are less accurate during pregnancy; perceived exertion is preferred.
Safe Exercise Types:
Brisk walking, swimming, stationary cycling, light strength training, prenatal yoga (modified), and water-based workouts.
Avoid contact sports, heavy lifting, scuba diving, hot yoga, high-altitude exercise without acclimation, and prolonged supine (lying on your back).
Hydration & Environment:
Stay hydrated and avoid overheating. Wear loose clothing and exercise in cooler, ventilated spaces.
When to Stop & Call Your Provider
Stop exercising and seek medical care if you experience:
Vaginal bleeding
Uterine contractions
Fluid leakage
Dizziness, chest pain, or shortness of breath
Headache, muscle weakness affecting balance, or calf pain/swelling
Recommended Weight Gain During Pregnancy (Singleton)
| Pre-Pregnancy BMI | Recommended Gain |
|---|---|
| Underweight (<18.5) | 28–40 lbs |
| Normal (18.5–24.9) | 25–35 lbs |
| Overweight (25–29.9) | 15–25 lbs |
| Obese (≥30) | 11–20 lbs |
Too much weight may increase cesarean risk; too little weight can increase the risk of low birth weight babies or underweight infants.
Summary: What to Remember
150 minutes/week of moderate exercise is the goal—split over most days.
Use “talk test” or RPE rather than strict heart rate zones.
Pick safe, low-impact activities, and avoid high-risk sports or environments.
Hydrate well, avoid overheating, and stop exercising if warning signs arise.
Personalize your plan—your provider can help tailor an approach that’s both safe and effective.