Exercising during pregnancy isn’t just safe for most women—it’s recommended. According to the U.S. Department of Health and Human Services, healthy pregnant women should aim for at least 150 minutes of moderate aerobic activity each week. That’s about 30 minutes a day, five days a week.
Moderate activity means you can still talk while you move, but you would struggle to sing. Walking briskly, swimming, or doing prenatal yoga all fit that category. Here, we’ll look at what exercises are safest and how to adapt workouts as pregnancy progresses. The advice comes from health experts, including pediatrician Dr. Elana Pearl Ben-Joseph of Nemours Children’s Health.
Why experts recommend exercise for pregnant women
Staying active during pregnancy offers benefits that go beyond fitness. Moderate exercise supports heart and lung health, helps manage weight gain, and strengthens muscles that will be used during labor and delivery. It can also reduce common pregnancy symptoms like back pain, constipation, and fatigue, and may lower the risk of gestational diabetes or preeclampsia.
The 150-minute guideline applies to women who aren’t already doing vigorous workouts. Those who were highly active before pregnancy can often continue with their routines, as long as their healthcare provider gives the green light. High-impact activities—such as jogging or aerobics—can be safe if done at a comfortable intensity. The key is listening to your body and slowing down when something feels off.
“Moderate-intensity activities are those during which you can still have a normal conversation”, says Dr. Ben-Joseph. “High-impact exercise puts a lot of strain on the body, though, and can be uncomfortable during pregnancy, so slow down if you feel any discomfort”.
Pregnancy changes balance, flexibility, and endurance, so what feels easy one month may feel harder the next. That’s normal. Exercise routines often need to evolve throughout each trimester to stay comfortable and safe.
How to stay active safely while pregnant
Pregnant women have plenty of options when it comes to staying fit. Always talk to your doctor before starting or changing a workout routine, especially if you have conditions like high blood pressure, heart or lung disease, severe anemia, or are carrying multiples. Some of the safest and most effective activities include:
- Walking: Low-impact, easy to start, and gentle on joints while still keeping your heart rate up.
- Swimming and water aerobics: The buoyancy reduces strain on the body and helps relieve swelling and back pain.
- Prenatal yoga and Pilates: Improve flexibility, posture, and breathing while easing tension in the hips and lower back.
- Stationary cycling or elliptical workouts: Offer cardiovascular benefits without the risk of falling.
- Light strength training: Builds muscle endurance and supports the extra weight your body carries.
Certain movements, though, should be avoided. After the first trimester, skip exercises that require lying flat on your back or heavy lifting. Contact sports, skiing, horseback riding, and hot yoga can also be risky due to falls, impact, or overheating.
Pregnancy isn’t a time to stop moving—it’s a time to move smartly. Moderate, regular exercise supports both mother and baby, making labor smoother and recovery easier. Aim for those 150 minutes a week and listen to your body along the way.