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Activity

Staying active during pregnancy helps improve mood, energy, circulation, and flexibility, and can prepare your body for labor. Always check with your healthcare provider before beginning a new exercise routine, especially if you have a high-risk pregnancy.

Safe Exercise Guidelines

  • Aim for 150 minutes of moderate activity per week (about 30 minutes, 5 days).
  • Low-impact options: walking, swimming, stationary cycling, prenatal yoga, Pilates.
  • Strength training is safe with proper technique—avoid heavy lifting or straining.
  • Listen to your body—stop if you experience dizziness, chest pain, vaginal bleeding, or contractions.

Exercises to Avoid

  • Contact sports (e.g., soccer, basketball).
  • Activities with high fall risk (e.g., skiing, horseback riding).
  • Lying flat on your back for prolonged periods after the first trimester.
  • High-intensity or competitive training without medical clearance.

Exercise Tips

  • Warm up and cool down each session.
  • Stay hydrated and avoid overheating.
  • Wear supportive shoes and clothing.
  • Modify exercises as your pregnancy progresses.

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