Beginning or continuing an exercise routine during pregnancy can offer tremendous physical and mental health benefits. From improving energy and sleep to reducing common pregnancy discomforts like back pain and swelling, physical activity can help support a healthier, more comfortable pregnancy. However, not all workouts are suitable for all pregnant individuals, and safety must always come first. Understanding how to begin a prenatal fitness routine safely can help you move with confidence throughout each trimester.

Highlights

• Most people with low-risk pregnancies can safely exercise with their provider’s approval.
• Low-impact activities like walking, swimming, and prenatal yoga are generally safe and effective.
• Staying hydrated and avoiding overheating are key during workouts.
• Exercise can improve mood, reduce back pain, and support healthy weight gain.
• Movements that require balance or involve lying flat on the back after the first trimester should be modified.

Is Exercise Safe During Pregnancy?

For the majority of people with uncomplicated pregnancies, exercise is not only safe—it’s recommended. The American College of Obstetricians and Gynecologists (ACOG) advises aiming for at least 150 minutes of moderate-intensity aerobic activity per week, ideally spread out over several days. However, every pregnancy is different, so it’s important to get clearance from your healthcare provider before starting or continuing any exercise routine. People with certain conditions—like preeclampsia, placenta previa, or risk of preterm labor—may need to limit or avoid physical activity.

Choosing the Right Activities

Low-impact exercises are ideal during pregnancy, especially in the second and third trimesters when the body is adjusting to extra weight and a shifting center of gravity. Good choices include:

• Walking: A simple way to stay active with minimal risk.
• Swimming or water aerobics: The buoyancy reduces joint stress and swelling.
• Prenatal yoga or stretching: Helps with flexibility, posture, and relaxation.
• Stationary cycling: Provides cardiovascular benefits with less risk of falling.
  These activities help increase endurance, strengthen muscles needed for labor, and support better circulation. It’s usually best to avoid contact sports, high-risk activities like skiing or horseback riding, and any exercise with a high fall risk.

Listening to Your Body

Pregnancy changes your body’s response to physical exertion. You may become winded more quickly, tire faster, or experience shifting balance. It’s important to exercise with a “talk test” in mind: you should be able to carry on a conversation while working out. Watch for signs to stop exercising immediately, including dizziness, shortness of breath before starting, vaginal bleeding, chest pain, or fluid leakage. Always warm up before activity and cool down afterward to reduce strain and allow your heart rate to return to normal.

Adjusting as Pregnancy Progresses

As the baby grows, certain movements may become uncomfortable or unsafe. Lying flat on your back after the first trimester can reduce blood flow and should be avoided or modified. Core work is still important but should be adapted using safer positions like hands-and-knees or side-lying exercises. Gentle strength training is often safe but avoid heavy lifting or breath-holding. Balance may also be affected later in pregnancy, so it’s wise to choose stable environments and consider support like a wall, chair, or rail when needed.

Emotional and Physical Benefits

In addition to physical perks like reduced swelling, improved digestion, and enhanced stamina, regular exercise can be a major mood booster. It can help reduce anxiety and depression symptoms, support better sleep, and increase confidence in the body’s ability to handle labor and delivery. Many pregnant individuals find that movement becomes a time for personal connection, mindfulness, or simply an outlet for tension.

Starting a prenatal exercise routine is a powerful way to support your health and well-being throughout pregnancy—but safety should always guide your approach. By choosing suitable activities, modifying movements as needed, and working closely with your healthcare provider, you can build a sustainable, safe routine that benefits both you and your growing baby.