Exercising During Pregnancy

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

Many pregnant people fail to engage in physical activity. According to Maher & Dahl (2024) 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

• Improving or maintaining cardiorespiratory fitness
• Reducing the risk of excessive weight gain and gestational diabetes
• 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
• 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. The benefit of exercise also continues into motherhood. When moms engage in physical activity, they serve as a model for their children.

Is it Safe to Exercise While Pregnant?

For most pregnancies, physical activity is safe—and recommended. According to ACOG, if you were active before pregnancy, you can usually continue those activities with your OB-GYN’s approval. However, certain conditions—like severe anemia or high-risk pregnancies—may require modified or limited activity. Always consult your healthcare provider to create a plan that works for you.

Moving During Pregnancy

• Start small/Keep moving: If you weren’t active before pregnancy, begin with short bouts of movement—every bit counts. Try walking more throughout your day, like parking farther away or taking a stroll during lunch.
• Explore different exercises: Gentle activities like yoga, Pilates (with modifications), or swimming can strengthen your body and support a smoother recovery after birth.
• Make exercise fun: Movement doesn’t have to mean a gym. Garden, dance, or do whatever brings you joy—you’re more likely to stick with it if you enjoy it!
• Find a community: Ask friends or family to join you in being active—or help make time for it. Having a support system can keep you motivated and connected.

Still want to know more?

Read the full article by Maher & Dahl.