Exercise Guidelines During Pregnancy
Medically reviewed by Dr. Lisa Okafor, MD, FACOG · Board-Certified OB-GYN
Content reviewed against published ACOG, CDC, March of Dimes guidelines
Last reviewed:
Your health matters just as much as your baby's. If you are dealing with exercise guidelines during pregnancy, here is what you need to know.
The short answer
Exercise during pregnancy is not only safe for most people but is actively recommended. ACOG recommends at least 150 minutes of moderate-intensity aerobic activity per week during pregnancy. Regular exercise reduces the risk of gestational diabetes, preeclampsia, cesarean delivery, and excessive weight gain while improving mood and energy levels.
Key takeaways
- Exercise during pregnancy is not only safe for most people but is actively recommended. ACOG recommends at least 150 minutes of moderate-intensity aerobic activity per week during pregnancy. Regular exercise reduces the risk of gestational diabetes, preeclampsia, cesarean delivery, and excessive weight gain while improving mood and energy levels.
- Usually normal when: Exercising regularly throughout pregnancy with appropriate modifications
- Call your doctor if: Vaginal bleeding during or after exercise
- Varies by age — see the age-by-age breakdown below
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What Parents Should Know
According to ACOG, CDC, March of Dimes guidelines, exercise during pregnancy is not only safe for most people but is actively recommended. ACOG recommends at least 150 minutes of moderate-intensity aerobic activity per week during pregnancy. Regular exercise reduces the risk of gestational diabetes, preeclampsia, cesarean delivery, and excessive weight gain while improving mood and energy levels. At First trimester, if you were active before pregnancy, you can generally continue your routine with modifications as needed. If you are starting an exercise program, begin gradually. Safe activities include walking, swimming, stationary cycling, prenatal yoga, and low-impact aerobics. Avoid contact sports, activities with fall risk, and exercising in extreme heat. It is generally considered normal when exercising regularly throughout pregnancy with appropriate modifications. However, you should contact your pediatrician promptly if vaginal bleeding during or after exercise.
Normal vs. Concerning
By Age
What to expect by age
First trimester
If you were active before pregnancy, you can generally continue your routine with modifications as needed. If you are starting an exercise program, begin gradually. Safe activities include walking, swimming, stationary cycling, prenatal yoga, and low-impact aerobics. Avoid contact sports, activities with fall risk, and exercising in extreme heat.
Second trimester
Continue regular exercise with modifications as your belly grows. After 20 weeks, avoid exercises flat on your back for extended periods. Listen to your body and modify intensity as needed. You should be able to talk comfortably during exercise (the "talk test"). Stay hydrated and avoid overheating.
Third trimester
Exercise may need more modification as the belly grows. Walking, swimming, and prenatal yoga are excellent options. Reduce impact activities if you experience pelvic pain. Exercise right up until delivery is safe for most people. Stop exercising and contact your provider if you have vaginal bleeding, contractions, dizziness, shortness of breath beyond normal exertion, or chest pain.
What to Tell Your Pediatrician
- Describe when you first noticed exercise guidelines during pregnancy and how it has changed over time.
- Note your baby's current age and which age-specific patterns you are seeing.
- Mention if you have a medical condition and want to discuss safe exercise.
- Mention if you are unsure which exercises are safe during pregnancy.
- Let your doctor know if you have noticed any related concerns, such as changes in feeding, sleep, or movement patterns.
- Bring a list of any questions or observations you want to discuss at the appointment.
What Should You Do?
When to take action
- Exercising regularly throughout pregnancy with appropriate modifications
- Feeling energized after moderate exercise
- Some exercises becoming less comfortable as pregnancy progresses
- You have a medical condition and want to discuss safe exercise
- You are unsure which exercises are safe during pregnancy
- You experience pelvic pain with certain exercises
- Vaginal bleeding during or after exercise
- Regular contractions triggered by exercise before 37 weeks
- Chest pain, severe shortness of breath, or dizziness during exercise
What You Can Do at Home
- Keep track of when you notice exercise guidelines during pregnancy — noting the time of day, duration, and any triggers can help your pediatrician.
- Remember that exercising regularly throughout pregnancy with appropriate modifications — this is generally within the range of normal.
- At First trimester, focus on observation rather than intervention unless your pediatrician advises otherwise.
- Prioritize your own rest and nutrition. Accept help when offered, and do not hesitate to reach out to your healthcare provider.
- While monitoring at home, seek immediate care if vaginal bleeding during or after exercise.
Related Conditions
Pregnancy Weight Gain: Too Much or Too Little
Weight gain during pregnancy varies, but general guidelines recommend 25-35 pounds for normal-weight individuals, 28-40 pounds for underweight, 15-25 pounds for overweight, and 11-20 pounds for obese individuals. These are just guidelines - your provider will help you determine what is healthy for your body. Focus on nutrition quality rather than the number on the scale.
Back Pain During Pregnancy
Back pain affects approximately 50-70% of pregnant people and is most common in the second and third trimesters. It is usually caused by the shifting center of gravity, weight gain, hormonal changes that loosen ligaments, and postural adjustments as the belly grows.
Related Resources
Postpartum Recovery Guide
Week-by-week postpartum recovery timeline and warning signs.
Growth Percentile Calculator
Plot your baby's weight, length, and head circumference on WHO/CDC growth charts.
Month-by-Month Development
Detailed monthly development guides from birth through 24 months.
When to Call the Doctor
General guide on when to call the pediatrician, visit urgent care, or go to the ER.
Frequently asked questions
Is exercise guidelines during pregnancy normal?
When should I call the doctor about exercise guidelines during pregnancy?
When is exercise guidelines during pregnancy normal?
What causes exercise guidelines during pregnancy?
What should I mention to my pediatrician about exercise guidelines during pregnancy?
Is exercise guidelines during pregnancy normal at First trimester?
Is exercise guidelines during pregnancy normal at Second trimester?
Should I go to the ER for exercise guidelines during pregnancy?
Does exercise guidelines during pregnancy go away on its own?
References
- [1]American College of Obstetricians and Gynecologists. Physical Activity and Exercise During Pregnancy and the Postpartum Period. ACOG Committee Opinion No. 804, 2020. ACOG
- [2]Centers for Disease Control and Prevention. Physical Activity and Pregnancy. CDC, 2023. CDC
- [3]March of Dimes. Exercise During Pregnancy. March of Dimes, 2023. March of Dimes
Doctor Visit Checklist
Bring this checklist to your next pediatrician visit to discuss Exercise Guidelines During Pregnancy.
Things to mention
- Describe when you first noticed exercise guidelines during pregnancy and how it has changed over time.
- Note your baby's current age and which age-specific patterns you are seeing.
- Mention if you have a medical condition and want to discuss safe exercise.
- Mention if you are unsure which exercises are safe during pregnancy.
- Let your doctor know if you have noticed any related concerns, such as changes in feeding, sleep, or movement patterns.
- Bring a list of any questions or observations you want to discuss at the appointment.
Observations to share
- You have a medical condition and want to discuss safe exercise
- You are unsure which exercises are safe during pregnancy
- You experience pelvic pain with certain exercises
Urgent signs to report immediately
- Vaginal bleeding during or after exercise
- Regular contractions triggered by exercise before 37 weeks
- Chest pain, severe shortness of breath, or dizziness during exercise
My notes
From ismybabyalright.com — free, evidence-based baby health guides
All content follows our editorial policy and is reviewed against published clinical guidelines.
2,705 evidence-based guides6 authoritative medical sources5 medical advisory board members
Related Resources
Bottom line
Most cases of exercise guidelines during pregnancy are normal. Talk to your pediatrician if vaginal bleeding during or after exercise.
Trust your instincts. If something feels wrong, reach out to your pediatrician. Worrying about your baby means you care — that is a good thing.
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Related Maternal Concerns
Pregnancy Weight Gain: Too Much or Too Little
Weight gain during pregnancy varies, but general guidelines recommend 25-35 pounds for normal-weight individuals, 28-40 pounds for underweight, 15-25 pounds for overweight, and 11-20 pounds for obese individuals. These are just guidelines - your provider will help you determine what is healthy for your body. Focus on nutrition quality rather than the number on the scale.
Back Pain During Pregnancy
Back pain affects approximately 50-70% of pregnant people and is most common in the second and third trimesters. It is usually caused by the shifting center of gravity, weight gain, hormonal changes that loosen ligaments, and postural adjustments as the belly grows.
Dealing with Abnormal Prenatal Screening Results
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Pregnancy Over 35 (Advanced Maternal Age)
While pregnancy after 35 carries some increased risks (including chromosomal abnormalities, gestational diabetes, and hypertension), the vast majority of people over 35 have healthy pregnancies and healthy babies. The term "geriatric pregnancy" is outdated and does not reflect reality. With appropriate prenatal care and monitoring, outcomes are excellent.
Amniocentesis Questions and Fears
Amniocentesis is a diagnostic test performed between 15-20 weeks that analyzes amniotic fluid to detect chromosomal conditions and genetic disorders with over 99% accuracy. The risk of pregnancy loss from the procedure is approximately 1 in 500-1,000 when performed by an experienced provider. Understanding the actual risks can help you make an informed decision.
20-Week Anatomy Scan Unexpected Findings
The 20-week anatomy scan checks your baby's major organs, structures, and growth. Most scans are completely normal. When unexpected findings are identified, they range from minor variants that resolve on their own to conditions that need further evaluation. Many findings require nothing more than a follow-up ultrasound to confirm the baby is developing well.