Is it Safe to Exercise While Pregnant? Benefits, Safe Workouts, and What to Avoid

Author: Preeti Prangya Panda, MSc Biotechnology

Medical Reviewer:  Azuka Chinweokwu Ezeike, MBBS, FWACS, FMCOG, MSc (PH)

Highlights

• Exercise during pregnancy is safe and beneficial for you if there are no medical or obstetric complications.
  
  
• Staying active during pregnancy helps you both physically and mentally by reducing excessive weight gain and improving mood.
  
  
• You can stay healthy by exercising for just 30 minutes a day. If you’re just starting, begin with 5 minutes a day and gradually increase each week. 

• Keep your workouts moderate, avoid overheating and stay hydrated. 

• If you feel dizzy, short of breath, or experience pain or bleeding, it is always better to discontinue exercise and see a doctor.
  
  
• Avoid high-impact or risky activities to keep yourself and your baby safe.

Introduction

Pregnancy can bring a lot of questions, and one that often comes up is, “Is it safe to exercise while pregnant?” The good news is, if your pregnancy is healthy, staying active is not only safe but also one of the best things you can do for yourself and your baby. Recent research agrees that regular, moderate exercise can boost your energy, improve your mood, and help your body prepare for labour [1].

Women who regularly perform vigorous aerobic exercise or were active before pregnancy can safely continue these activities during pregnancy and after childbirth, but may need to reduce intensity or switch from contact sports for safety [1]. 

World Health Organisation (WHO) guidelines 2020 show that exercise during pregnancy reduces risks such as gestational diabetes, cesarean delivery, and delayed postpartum recovery, while also helping prevent postpartum depression.Exercise keeps you and your baby healthy without increasing risks like preterm birth or low birth weight. For example, a study found that pregnant women who did moderate aerobic and strength training 3-4 days a week did not have higher rates of preterm birth or underweight babies [3].

Benefits of Exercise in Pregnancy

Regular exercise during pregnancy offers many proven benefits [2], such as:

Reduces risk of gestational diabetes and high blood pressure: 

Exercise can control your blood sugar and blood pressure. Women who stay active during pregnancy have lower rates of gestational diabetes and hypertensive disorders like preeclampsia [2,4]. For instance, the WHO guidelines note that activity in pregnancy causes a reduced risk of pre-eclampsia, gestational diabetes, and excessive weight gain.

Prevents excessive weight gain:

Staying active during pregnancy can help limit extra weight gain and lower the risk of developing gestational diabetes, especially for women who are overweight or obese. Being physically active is safe for your baby. It also helps in maintaining the normal body weight of the baby after delivery. You are encouraged to do at least 150 minutes of moderate-intensity aerobic activity per week, including a mix of aerobic, muscle-strengthening, and gentle stretching exercises [5].

Lowers the chances of caesarean or operative delivery:

Being active can ease your labour and delivery process. Women who exercise during pregnancy have lower risks of caesarean or operative deliveries and experience faster postpartum recovery.

Improves mental health: 

Exercise can boost your mood and reduce anxiety and depression. In fact, exercise during pregnancy has been shown to reduce prenatal anxiety and postpartum depression. Staying active can help you feel more energetic and positive [2].

Ease common pregnancy discomforts:

Activities like walking or swimming can alleviate back pain, pelvic discomfort, and leg swelling. Studies report that pregnant exercisers experience less low back and pelvic girdle pain, and fewer issues like urinary incontinence, than women who stay sedentary [1,2].

• Promote healthy baby weight: 

Birth weight is an important indicator of newborn health, future growth, and disease risk. Physical activity during pregnancy is recommended to support the healthy development of an unborn baby and promote an appropriate birth weight. A study shows that prenatal physical activity can reduce the risk of macrosomia [6]. 

WHO and the American College of Obstetricians and Gynaecologists (ACOG) guidelines agree that in uncomplicated pregnancies, exercise is safe, desirable, and strongly encouraged.

General Guidelines for Safe Exercise in Pregnancy

Before starting or continuing any workout routine, you should discuss plans with your healthcare provider, especially if there are any health concerns. General tips include [1,2]:

Stick to moderate exercises: 

You should be able to carry on a conversation while exercising (talk test), meaning you’re not pushing to exhaustion. Avoid getting overheated or out of breath. WHO advises at least moderate aerobic exercise for health benefits.

Warm up and cool down:

Start gently to let your body adjust, and finish by slowing down or stretching. Pay attention to how you feel, especially as pregnancy hormones loosen ligaments.

Avoid overheating and dehydration:

Pregnancy makes it harder to get rid of excess heat, which could stress the baby. Drink water before, during, and after workouts, and exercise in a cool environment when possible. Avoid very hot, humid conditions or hot tubs.

Postural changes: 

After about 20 weeks, the growing womb can press on major blood vessels when you lie flat on your back. It’s best to avoid exercises lying fully supine (flat on back) after the first trimester. Instead, do moves sitting up, on your side, or standing.

Listen to your body: 

Stop immediately if you feel dizzy, short of breath, or experience sharp pain. Warning signs to stop exercise include vaginal bleeding, regular painful contractions, chest pain, headache, dizziness, or calf pain. Contact your doctor immediately if any of these symptoms occur.

Progress gradually: 

If you were inactive before pregnancy, start very gently, even 5-10 minutes a day, and progressively build up. If you were active before pregnancy, you can usually continue your usual routines with modifications, such as exercising at a lower intensity or for fewer hours. Avoid unaccustomed high-intensity training.

Use safe gear: 

Wear well-fitting, supportive shoes and a good sports bra to make yourself comfortable.

Safe Exercises During Pregnancy

Many types of workouts can be adapted safely for pregnancy. Low-impact aerobic exercises and light strength training are generally recommended. Aerobic exercise is highly beneficial because it strengthens the heart by pumping oxygen-rich blood to the muscles [1]. Good options include [1,2]:

Walking

Walking is a simple, safe, and effective way to stay active. You can walk anywhere and at any time. Aim for a normal pace that raises your heart rate slightly but still lets you talk. Even a few minutes of walking daily has great benefits.  Even a 45 to 60 minutes walk  every day is a perfectly fine exercise.

Swimming and water aerobics

Swimming is an ideal aerobic exercise for pregnancy or joint pain because the water’s buoyancy supports the body while engaging all major muscle groups.

Stationary bicycling

Stationary cycling is safer and more comfortable during pregnancy. It’s a good cardio workout for the legs and heart. Pedalling lightly raises heart rate without impact. 

Prenatal yoga and Pilates

Specialised classes for pregnant women focus on gentle stretching, strengthening the core and pelvic floor, and teaching breathing or relaxation. Yoga and Pilates help flexibility, balance, and can reduce stress. 

Light strength training

Using light hand weights or resistance bands can help maintain muscle tone. Focus on low resistance exercises without holding breath. Core and leg muscles are important. Exercises like wall push-ups or squats with support are good. WHO even recommends including muscle-strengthening regular strength training in pregnancy programs.

Pelvic floor exercises (Kegels)

These exercises strengthen pelvic floor muscles and can prevent leakage. WHO specifically recommends daily pelvic-floor training during and after pregnancy to reduce urinary incontinence. You can do these anytime. You’ve to contract and relax the muscles to stop urine mid-stream for 5–10 seconds each rep.

Low-impact aerobics or dance

Pregnancy-specific aerobics classes or simple dancing to music can be fun and safe. Just avoid high jumps, rapid changes in direction, or movements that cause bouncing.Above all, choose activities you enjoy and feel comfortable doing. Even simple exercises like daily walks can make a big difference. If you have access to a trainer or class, ensure the instructor is aware of your pregnancy so they can adjust routines appropriately.

Exercises and Activities to Avoid in Pregnancy

While many activities are safe, some carry higher risks for you and your baby. For this reason, there are some exercise cautions for pregnant women. Here are some of the exercises and activities that need to be avoided in pregnancy [1,2].

• Contact or collision sports. Sports like soccer, basketball, hockey, or martial arts have a risk of being hit or falling, which could injure the abdomen. Avoid these high-intensity sports during pregnancy.
• High-fall or high-risk sports. Activities like horseback riding, downhill skiing, gymnastics, or mountain biking carry a significant fall risk. Falling could harm both you and the baby. Likewise, activities at high altitude or scuba diving should be avoided due to oxygen and pressure issues.
• Excessive jumping: Avoid exercises with heavy impact, like intense aerobics, jumping rope, or running on very hard surfaces, if you develop joint pain.
• Overheating situations: Avoid hot yoga, hot tubs, saunas, or hot and humid exercise environments, as overheating can be dangerous in early pregnancy.
• Heavy weightlifting or straining: Lifting very heavy weights and holding your breath increases abdominal pressure. Use lighter weights and breathe continuously. Never lift so heavy that it hurts or feels unsafe.
• Supine exercises after the first trimester: As noted above, avoid lying flat on your back once you’re in mid-pregnancy. This position can reduce blood return to the heart.
• Extreme exertion or competitions: Training for a marathon or competing at high intensity carries little added benefit and more risk of exhaustion or dehydration. WHO advises pregnant women to have supervision when exercising significantly above the recommended guidelines.

If ever in doubt about an activity, it is better to seek guidance from your doctor. The key is to avoid anything that could cause trauma, severe exertion, or overheating.

When not to Exercise in Pregnancy?

Certain medical or obstetric conditions mean exercise is not recommended. If you have any of the following, your doctor will likely advise you to avoid formal exercise and rest instead. These conditions include [1]:

• Placenta praevia or unexplained vaginal bleeding: Any bleeding after the first trimester should be evaluated. If you have placenta previa (low-lying placenta) or active bleeding, avoid exercise.
• Incompetent cervix or risk of preterm labour: If you have a weak cervix, a history of early labour, or current signs of threatened preterm labour and ruptured membranes, exercise should be stopped.
• Preterm premature rupture of membranes (PPROM): If your water has broken early, even without contractions, you should not exercise.
• Placental abruption (premature placental separation) or other bleeding disorders: Any significant bleeding disorder or clotting issue signals no exercise.
• Preeclampsia or severe hypertension: High blood pressure in pregnancy (especially with protein in urine) is a serious condition. Exercise could worsen it. So, avoid exercise in such conditions.
• Serious cardiovascular or pulmonary disease: Conditions like heart disease, severe asthma, or uncontrolled thyroid problems mean exercise could be risky.
• Severe anaemia: Low red blood cell counts can make exercise unsafe due to poor oxygen delivery.
• Persistent weakness, dizziness, or other obstetric complications: Any ongoing symptoms like fainting spells, severe fatigue, or other pregnancy complications should be assessed before continuing exercise.

Conclusion

For most healthy pregnant women, exercise is not only safe but highly recommended. In the absence of any complications, staying active supports a healthy pregnancy. Remember to choose moderate, pregnancy-friendly workouts, stay hydrated, and listen to your body. Stop and consult a doctor if you experience any concerning symptoms. When done sensibly, exercise can make pregnancy more comfortable and improve your overall well-being, helping you feel stronger, happier, and better prepared for birth and beyond.

Frequently Asked Questions (FAQs)

Is it safe to continue exercising while pregnant?

Yes, continuing exercise during a healthy, uncomplicated pregnancy is safe and beneficial as it helps improve your and your baby’s health. Women who were active before pregnancy can generally maintain their routines with moderate adjustments for safety.

Which month is best to start exercising during pregnancy?

If not active before pregnancy, you can start exercising at the beginning of the first trimester. Gentle and low-intensity activities are often recommended for gradual adaptation. The key is to start slowly and then increase duration gradually. It is recommended to have a doctor’s consultation if there are any complications.

Does running while pregnant shake the baby?

Moderate running is generally safe for you if you are already accustomed to it before pregnancy, as the baby is well-protected by amniotic fluid and the uterus. However, high-speed or excessive running may require caution, and exercises should be modified if any discomfort or medical concerns arise.

References

1. Cooper DB, Yang L. Pregnancy And Exercise. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 [cited 2025 Oct 18]. Available from: http://www.ncbi.nlm.nih.gov/books/NBK430821/.

2. Physical Activity and Exercise During Pregnancy and the Postpartum Period: ACOG Committee Opinion, Number 804. Obstet Gynecol. 2020; 135(4):e178–88. Available from: https://www.ncbi.nlm.gov/pmc/articles/PMC7719906/.

3. Du M-C, Ouyang Y-Q, Nie X-F, Huang Y, Redding SR. Effects of physical exercise during pregnancy on maternal and infant outcomes in overweight and obese pregnant women: A meta-analysis. Birth. 2019; 46(2):211–21. Available from: https://www.ncbi.nlm.gov/pmc/articles/PMC30240042/.

4. Witvrouwen I, Mannaerts D, Van Berendoncks AM, Jacquemyn Y, Van Craenenbroeck EM. The Effect of Exercise Training During Pregnancy to Improve Maternal Vascular Health: Focus on Gestational Hypertensive Disorders. Front Physiol [Internet]. 2020 [cited 2025 Oct 18]; 11:450. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7225346/.

5. Bull FC, Al-Ansari SS, Biddle S, Borodulin K, Buman MP, Cardon G, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med [Internet]. 2020 [cited 2025 Oct 18]; 54(24):1451–62. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7719906/.

6. Zhang D, Nagpal TS, Silva-José C, Sánchez-Polán M, Gil-Ares J, Barakat R. Influence of Physical Activity during Pregnancy on Birth Weight: Systematic Review and Meta-Analysis of Randomized Controlled Trials. J Clin Med [Internet]. 2023 [cited 2025 Oct 18]; 12(16):5421. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10455907/.

Disclaimer:
The information provided on this website is for general educational and informational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Published October 27, 2026