Building a Physical Activity Routine During Pregnancy

Pregnancy is often seen as a time to “slow down,” however current evidence from the American College of Obstetricians and Gynecologists (ACOG) shows that staying active throughout pregnancy can be one of the best things you can do for you and your baby. So, rather than taking a pause, let’s review how pregnant individuals can benefit from a thoughtfully structured movement routine – and the science that backs it up!

Why Movement Matters

Physical activity in pregnancy is linked with a wide range of benefits for both you and your baby. Research shows that women who move regularly during pregnancy experience reduced back pain, eased constipation, lower rates of gestational diabetes, preeclampsia, and cesarean birth, improved overall fitness and strengthened heart and blood vessels. Active individuals also tend to have healthy weight gain and may recover faster postpartum. Most importantly, moderate exercise has not been shown to increase the risk of miscarriage, preterm birth, or low birthweight in healthy pregnancies. But it is important to note, every pregnancy is different and each individual should follow the recommendations provided by their provider.

Physical Activity Guidelines from ACOG

According to ACOG, most pregnant individuals should get at least 150 minutes of moderate-intensity aerobic activity every week. This equates to about 30 minutes a day for 5 of the 7-day week. Activities like brisk walking, swimming, stationary cycling, and general gardening are all considered safe options. If needed, workouts can also be broken up into shorter sessions throughout the day.

If you are new to exercise, it is recommended that you start slowly and gradually increase your activity. Begin with as little as 5 minutes a day and add 5 minutes until you can stay active for 30 minutes a day.

If you were active prior to pregnancy, it is always recommended to seek approval from your OBGYN for continuing the same level of workouts through pregnancy.

Tips for Success:

Check with Your Care Provider: Before beginning or changing your exercise routine, be sure to discuss your plan with your provider. Certain conditions – such as preeclampsia, certain types of heart or lung disease, or risk factors for preterm labor – may require a tailored approach to moving your body.
Listen to Your Body: Your body goes through many changes during pregnancy – often many experience changes in balance, joint stability, and cardiovascular response to movement. If you are ever concerned about what you are experiencing during exercise, please consult with your provider.
Hydrate and Stay Cool: While many can and may continue the same level or physical activity during pregnancy it is important to take some precautions. Be sure to drink plenty of water, wear comfortable and cool clothing, and avoid overheating in warm or humid weather, especially during early pregnancy. Pregnant individuals should avoid laying on their back for extended periods of time to prevent reduced blood flow.
Include Strength and Flexibility: Just as aerobic activity is important for overall heart health, gentle strength and flexibility work can be helpful when it comes to reducing common discomforts like back pain and pelvic stiffness. Exercises focused on posture and core strength are especially helpful.
Make it a Routine: Turn movement into a habit by scheduling it into your day. A great place to start is short walks after snacks or meals, gentle stretch breaks, and low-impact strength work. Scheduling movement into your day can make the 150-minute weekly goal more achievable!

Remember, you don’t have to be perfect – consistency is more important than intensity and even small bouts of movement add up throughout the day. Pregnancy is a unique window of heightened motivation and medical support — take advantage of this time to cultivate healthy habits that benefit you and your baby. By following ACOG’s evidence-based recommendations and listening to your body, you can confidently build a physical activity routine that enhances your prenatal experience!

For more information on learning more about exercise and pregnancy, visit the Move Your Way website from the U.S Department of Health and Human Services.

Source: Exercise During Pregnancy | ACOG