Exercise Guidelines During Pregnancy
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.
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By Age
What to expect by age
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.
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.
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 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
Sources
Related Resources
Trust your instincts. If something feels wrong, reach out to your pediatrician.
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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
An abnormal prenatal screening result can be terrifying, but it is important to understand that screening tests are designed to cast a wide net and have significant false-positive rates. Most people with abnormal screening results go on to have healthy babies after further testing confirms the baby is fine. An abnormal screening is a reason for more information, not a diagnosis.
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.