Can I Exercise During Pregnancy?

Jaclyn P. Maher, PhD, University of North Carolina Greensboro; Alicia Dahl, PhD, University of North Carolina at Charlotte

The moment a person discovers they are pregnant, they begin making changes to their daily routines and behaviors. They might start taking prenatal vitamins and eliminate alcohol from their diet. Pregnant people do all this to enhance the likelihood of a healthy pregnancy and baby.

Yet, many pregnant people fail to engage in one behavior that has tremendous, well-established benefits for themselves and their baby during and long after pregnancy: physical activity. The United States Department of Health and Human Services and the American College of Obstetricians and Gynecologists (ACOG) recommend that pregnant people engage in moderate-intensity physical activity at least 150 minutes per week. Yet, fewer than 25% of pregnant people meet that standard.

Benefits of  Exercise During Pregnancy

Some pregnant people may be concerned that exercising during pregnancy may cause low birth weight, preterm delivery, or even pregnancy loss. Although these ideas have been present in Western culture for over 100 years, they are common misconceptions. These ideas often gender narratives that project women’s bodies as inherently weak rather than sound research about the human body and the benefits of exercise.

There is strong scientific evidence that the risks of engaging in moderate-intensity exercise during pregnancy are very low for healthy individuals, as are the risks of the issues listed above. Moreover, physical activity during pregnancy benefits a pregnant woman’s overall health. These benefits include improving or maintaining cardiorespiratory fitness, reducing the risk of excessive weight gain and gestational diabetes, and reducing symptoms of postpartum depression. There is also some evidence that physical activity during pregnancy may reduce the risk of pregnancy complications like pre-eclampsia as well as reduce the length of labor and recovery.

Engaging in physical activity during pregnancy also has implications for the mother and baby’s engagement in physical activity postpartum and beyond. Our past behavior is one of the strongest predictors of our future behavior. Taking steps to become more active during pregnancy may support a lifelong habit of regular physical activity. Notably, moderate-intensity physical activity in lactating women has been shown to improve maternal cardiovascular fitness without affecting milk production, composition, or infant growth.

The benefit of exercise continues into motherhood. When moms engage in physical activity, they serve as a model for their children. Parents who engage in more physical activity tend to have more physically active children. Mothers and their kids can, therefore, share the benefits of physical activity, which include reduced risk of early mortality, cardiovascular disease, hypertension, type 2 diabetes, and depression, as well as improved cognition, sleep, and overall quality of life.

Should Pregnant People Consult with a Health Care Provider before Exercising

For most pregnancies, physical activity is not only safe but also recommended. ACOG suggests that if you were physically active before pregnancy, continuing those activities should be permitted with OBGYN approval. Some people experience higher medical risk or suffer from obstetric or medical complications during pregnancy, such as severe anemia or multiple gestation pregnancies, which could limit or prevent their ability to engage in physical activity. Those individuals should consult their doctor to develop an appropriate individualized physical activity plan.

What Can Pregnant People Do to Start Exercising During Pregnancy?

Keep Moving

For individuals not engaged in pre-pregnancy physical activity, start small and find ways to integrate a few minutes of action here and there. Any movement is better than no movement. One of the most common and accessible forms of physical activity is walking. Find ways to walk a bit more in your everyday life. When out shopping, park further away from the store entrance or do a lap around the aisles before you start adding things to your cart. Go for a walk at a pace that feels comfortable to you during your lunch break, or ask your partner, friend, or other source of support to join you in a walk after work.

Explore Different Exercises

There are benefits to strengthening core muscles during pregnancy, including faster recovery from labor and delivery. Explore options like yoga or Pilates with appropriate modifications that do not put pressure on your bump or back. Swimming activities can engage and strengthen muscle groups without placing tension on the body in the same way ground activities do.

Make it Fun

When thinking about increasing your physical activity during pregnancy, don’t forget to reflect on how you can move your body that brings you joy. We are more likely to stick with activities that we find enjoyable. For some, it might be gently pulling weeds from the garden; for others, it might be dancing or something entirely different. It is important to remember that moving your body does not always require a gym membership or special clothing.

Find a Community

Finally, tap into the people who care about you and your baby. It is okay to ask for help from others to achieve your physical activity goals. Ask a person important to you if they can be active with you. Or ask if they are willing to take over some daily responsibilities so you can make time for physical activity. Involving your support systems is also a great way to stay connected and accountable during this special period.

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